The Healthiest Store-Bought Strawberry Jams
Strawberry jam is iconic. For many of us, it's associated with childhood memories, cozy farmhouse summers, and berry picking. Who doesn't love a good strawberry jam? Some favorites to try are strawberry jam in peanut butter sandwiches, as a filling for decadent cakes — and of course, on toast.
Fruit jams and jellies were originally created before the advent of refrigeration in order to preserve fruit for any season, according to Britannica. While jellies are cleared of any bits of fruit itself, jam includes crushed fruit fibers, giving it a chunkier, yet still spreadable texture. Early European preserves were made using honey — since sugar was an import that only the wealthiest could afford (via The Guardian) — which was mixed with the fruit and then put out in the sun for drying.
In the late 1880s, as sugar became more affordable, jam became a beloved everyday staple. Around then, jam evolved into the common mixture we know now, consisting of fruit, sugar, and pectin. As strawberry jam became factory-produced, sugar and color were added.
Artificial sweeteners in jam are of particular concern. High fructose corn syrup became popular in the 1970s as it was cheaper to produce (via The Journalist Resource). Research indicates that the ingredient is linked to a number of health dangers, including obesity, diabetes, high blood pressure, and heart health risks. For this reason, corn syrup sweeteners in jams, jellies, and preserves are something you may want to avoid.
Is Strawberry Jam Nutritious?
According to the University of Arkansas Division of Agriculture Research, strawberries are among the top 20 most antioxidant-rich fruits. Antioxidants called polyphenols are found in high amounts in strawberries, making them a superfood. While oranges may be considered a top source of vitamin C, consuming eight strawberries will actually provide more of the vitamin. And you can add fiber, manganese, and potassium to the fruit's health benefits, along with zero sodium, cholesterol, and fat. Regularly consuming strawberries might also help prevent cancer and heart disease.
The majority of jams, however, are high in sugar content (via nutritionvalue.org). High levels of dietary sugar intake are associated with an increased risk of both diabetes and heart disease, as well as obesity, according to Harvard Medical School. The Centers for Disease Control (CDC) warns that the consumption of added sugar has become a problem in America. The CDC currently recommends that added sugar intake should be less than 10% of our total diets. For children under 2 years old, added sugars are not recommended.
So, can strawberry jam be healthy? Luckily, some companies have created more nutritious options so that you can enjoy your strawberry jam with fewer concerns about health risks. Let's explore the healthiest store-bought options.
Polaner All Fruit Seedless Strawberry Spreadable Fruit
Ingredients: Juice concentrates (pear, grape, pineapple), strawberries, citric acid, water, fruit pectin, natural flavors.
Per 1 tablespoon serving: 35 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 9 g carbs (0 g fiber, 8 g sugar), 0 g protein.
Polaner Seedless Strawberry Spreadable Fruit is unique among most store-bought strawberry jams in that it contains no GMOs, added white sugar, or unnatural sweeteners. Fruit juice sweetened and prepared with no preservative agents other than fruit pectin and citric acid, Polaner spreadable fruit contains only 8 grams of sugar. This is surprisingly low compared to most of the other high-glycemic jam products commonly found on grocery store shelves. The lack of added sugar or corn syrup, however, results in no lack of sweet flavor. The essence of juicy strawberries shines through, with no unpronounceable chemical ingredients marring the delicious taste. This product is also seedless, which is great for picky kids.
Bonne Maman Strawberry Fruit Spread
Ingredients: Strawberries, sugar, brown cane sugar, concentrated lemon juice, fruit pectin.
Per 1 tablespoon serving: 30 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 8 g carbs (0 g fiber, 8 g sugar), 0 g protein.
Crafted with no added corn syrup or synthetic coloring, Bonne Maman's picturesque farmhouse jars and gingham lids are not the only reason to be drawn to their product line. With only 8 grams of sugar and a simple, classic ingredient list, Bonne Maman Strawberry Fruit Spread is a healthier grocery store option than most in terms of sugar content and whole ingredients. Based on traditional French recipes, the company's fruit spreads contain plenty of actual blended fruit, creating a rich texture and flavor without unhealthy additives. The spread is also GMO-free. With the tagline "More fruit, less sugar," this strawberry jam offers a food product that is also lovely to taste and has a pleasing red jewel tone that is appetizing to the eye.
Bionaturae Organic Strawberry Fruit Spread
Ingredients: Organic strawberries, organic apple juice concentrate, natural fruit pectin, ascorbic acid, citric acid.
Per 1 tablespoon serving: 30 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 8 g carbs (0 g fiber, 6 g sugar), 0 g protein.
Italian-made Bionaturae Organic Strawberry Fruit Spread is made in small batches, using certified organic strawberries that are harvested by hand at small-scale family farms. It's also prepared at low temperature to preserve the integrity of the fruit. This intensely flavored strawberry spread contains no added sugar products or synthetic preservatives, making it a clean and wholesome choice as far as jarred jam goes. Sweetened with only certified organic apple juice concentrate, Bionaturae's strawberry jam contains only 8 grams of carbohydrates and 6 total grams of sugar per tablespoon serving, making it one of the healthier options on your grocery store shelves. Strikingly low in sugar content and prepared with pure, organic ingredients, this strawberry jam may take the (strawberry jam-filled) cake when it comes to reduced health risks and high levels of cancer-fighting polyphenols- since research shows that organic fruits have higher concentrations of antioxidants.
Crofter's Organic Strawberry Premium Spread
Ingredients: Organic white grape juice from concentrate, organic strawberries, apple pectin, vitamin C, citric acid.
Per 1 tablespoon serving: 30 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 8 g carbs (0 g fiber, 8 g sugar), 0 g protein.
Once upon a time, German couple Gerhard and Gabi Latka met in a rural village, fell in love, and moved to a beautiful Northern Ontario community where they began their fruit preserves business. Crofter's Premium Strawberry Spread is made with organic strawberries and Fair Trade cane sugar. Small, flavor-rich Camarosa and heritage Senga Sengana strawberries with tiny seeds create a bright, ruby tone (without synthetic food dye) and a satisfying but delicate texture. What's more, the spread is high in vitamin C and is low in sugar compared to other leading jam brands, partly due to the fact that it's only sweetened with organic white grape juice. If you're looking for an easy-to-find, high quality, organic option at your local grocery store, check out Crofter's.
Smucker's Natural Strawberry Fruit Spread
Ingredients: Strawberries, sugar, fruit pectin, citric acid.
Per 1 tablespoon serving: 40 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 10 g carbs (0 g fiber, 10 g sugar), 0 g protein.
Even bigger, mainstream jam giants like Smucker's have now made more health-conscious jam products available for those who have sugar content concerns for themselves or their children. While their classic strawberry jam contains high fructose corn syrup and a total of 12 grams of sugar, Smucker's Natural Strawberry Fruit Spread is made without artificial flavors, colors, or added sugars. The spread is Kosher Pareve and non-GMO certified, with an amazingly simple list of 4 ingredients, but cuts no corners in offering the classic Smucker's jam flavor to those who prefer the brand. Smucker's can be found at the majority of supermarket chains or big box stores and can be bought at an affordable price.
Welch's Natural Strawberry Spread
Ingredients: Sugar, strawberries, lemon juice concentrate, fruit pectin, natural flavors.
Per 1 tablespoon serving: 45 calories, 0 g fat (0 g saturated fat), 15 mg sodium, 11 g carbs (0 g fiber, 11 g sugar), 0 g protein.
Welch's Natural Strawberry Fruit Spread is another common, well-known brand that has created a healthier version of their typical jam products. Welch's fruit spread is GMO-free and also free of preservatives. The product does contain some added sugar and flavor, but no corn syrup, and touts only 11 grams of carbs and sugars per each tablespoon serving. Another cool feature of Welch's product is that profits from your purchase support the American family farms that produce the fruits used in the company's products. Since the company's inception in the 1800s, fruits sources in the United States have been used. Welch's is another option that is also likely to be easy to find on supermarket shelves near you.
St. Dalfour Strawberry Fruit Spread
Ingredients: Strawberries, fruit juice concentrates (grape and date), fruit pectin, lemon juice.
Per 1 tablespoon serving: 45 calories, 0 g fat (0 g saturated fat), 10 mg sodium, 9 g carbs (0 g fiber, 5 g sugar), 0 g protein.
St. Dalfour Strawberry Fruit Spread is crafted in the southern Bordeaux French countryside in traditional kettles, using only local and natural ingredients. Using regional farm-fresh fruits, a recipe that has been passed down for generations, and a low-temp, small batch process, this strawberry spread is likely high in antioxidants due to the integrity of the ingredients. Since the jam contains only 9 grams of carbohydrates and 5 grams of sugars per tablespoon, it is a superior option for you or your family members who may be watching sugar intake for health reasons. Additionally, St. Dalfour's creations have won numerous international awards for flavor and quality.
Good & Gather Organic Strawberry Fruit Spread
Ingredients: Organic strawberry puree, organic cane sugar, water, pectin, citric acid.
Per 1 tablespoon serving: 25 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 0 g protein.
Good & Gather is the natural brand option Target stores have brought to the table as Americans have moved toward health food trends, Good & Gather Organic Strawberry Fruit Spread is lower in calories and sugar than most options on our list of the healthiest store-bought strawberry jams. At only 25 calories and 6 grams of carbohydrates and sugar per tablespoon, those looking for lower-sugar options may want to consider keeping this product on the grocery list the next time they do a Target run. This tasty fruit spread contains no artificial flavors, colors, preservatives, or corn syrup and is USDA organic. It's also GMO-free.
365 Whole Foods Market Organic Strawberry Fruit Spread
Ingredients: Organic strawberries, organic cane sugar, fruit pectin, ascorbic acid (vitamin C), citric acid.
Per 1 tablespoon serving: 40 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 10 g carbs (0 g fiber, 10 g sugar), 0 g protein.
Whole Foods' signature 365 Everyday Value Organic Strawberry Fruit Spread is another great option for a healthier jam if you're a Whole Foods shopper (and you probably know there is a best day of the week to get deals at Whole Foods). This spread's recipe contains no artificial sweeteners or fillers and is crafted with USDA-certified organic strawberries and cane sugar. Whole Foods' take on jam offers the antioxidants and vitamin C provided by organic strawberries and a pleasant, berry-sweet flavor at only 10 grams of sugar per tablespoon serving. The product does contain added organic sugar but is free of high-glycemic corn syrup.
Smucker's Simply Fruit
Ingredients: Fruit syrup, strawberries, lemon juice concentrate, fruit pectin, red grape juice concentrate, natural flavors.
Per 1 tablespoon serving: 40 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 10 g carbs (0 g fiber, 10 g sugar), 0 g protein.
Smucker's Simply Fruit Seedless Strawberry Fruit Spread is another Smucker's product that is easy to locate in your supermarket condiment aisle but is also one of the healthier store-bought jam options. With no added sugar, no added coloring (red grape juice concentrate is used) and fruit-filled ingredients, it is relatively low in calories and has 10 grams of sugar per serving. Parents of picky kids can utilize this product for kids whose sugar intake is a concern but who like mainstream brands. Like the other strawberry spread products we've discussed, Smucker's Simply Fruit is corn-syrup free and has a short ingredient list.
With a little research and effort to read food labels, you just may find that healthier strawberry jam choices are at your fingertips.