Jam / preserves, strawberry
Toast with jam is a classic easy-to-digest pre-workout snack.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Jam / preserves, strawberry for gym-goers
Per 100 g, jam / preserves, strawberry provides 278 kcal, 0.4 g protein, 68.9 g carbohydrate (1.1 g fiber, 48.5 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 tbsp, about 20 g) comes to roughly 56 kcal and 0.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Jam / preserves, strawberry
Strawberry jam, or preserves, is fruit cooked with a lot of sugar, usually plus pectin, until it sets. It's many times more energy-dense than fresh strawberries and much higher in sugar, and only a small fraction of the fruit's vitamin C and fiber survives.
In a gym diet
Toast with jam is low in fat and fiber, so it digests quickly and sits lightly in your stomach before training. That makes it a practical pre-workout carb. A tablespoon (about 20 g) is roughly 56 kcal, almost all sugar. Add a protein source such as cottage cheese or peanut butter for a more balanced snack. On a cut, measure it, because over-spreading is easy.
Preparation and cooking
A thick spread versus a thin one can double the numbers, so weigh a typical spread once to calibrate your eye. Stirring jam into plain yogurt or oats yourself usually means less sugar than buying pre-flavored products, since you decide how much goes in.
Buying and storage
Compare sugar per serving. Reduced-sugar jams and fruit spreads exist, though some use sweeteners or juice concentrates instead. After opening, refrigerate the jar, use a clean spoon and toss it if mold appears.
Things to watch
Jam is mostly added sugar. Small amounts around training make more sense than big portions every day. Reduced-sugar versions spoil faster once opened, because sugar is part of what preserves them.
Meal ideas
- Pre-lift snack: two rice cakes with cottage cheese and a thin layer of strawberry jam.
- Classic PB and J on wholegrain bread with a glass of milk for a bulking snack.
- Swirl a teaspoon of jam into high-protein quark with crushed freeze-dried strawberries.
Nutrient highlights
Good source (10–19% DV per 100 g): Vitamin C (10%).
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 0.1 g | #12 of 14 |
| Protein per 100 g | 0.4 g | #11 of 14 |
| Fiber per 100 g | 1.1 g | #9 of 14 |
| Lowest calories per 100 g | 278 kcal | #6 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Honey
304 kcal · P 0.3 · C 82.4 · F 0
→Maple syrup, pure
260 kcal · P 0 · C 67 · F 0.1
→Applesauce, unsweetened
42 kcal · P 0.2 · C 11.3 · F 0.1
→Dark chocolate, 70-85% cacao
598 kcal · P 7.8 · C 45.9 · F 42.6
→Rice cakes, brown rice, plain (unsalted)
387 kcal · P 8.2 · C 81.5 · F 2.8
→Pretzels, hard, salted
380 kcal · P 10.3 · C 79.8 · F 2.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in jam / preserves, strawberry?
Jam / preserves, strawberry has about 278 kcal per 100 g, or roughly 56 kcal per 1 tbsp (20 g).
How much protein is in jam / preserves, strawberry?
About 0.4 g of protein per 100 g and 0.1 g per 1 tbsp. That works out to 0.1 g per 100 kcal, so it's not primarily a protein source.
Is jam / preserves, strawberry good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is jam a good pre-workout snack?
In moderation, yes. Jam on toast supplies fast, low-fat carbohydrate that's easy on the stomach. Many people do well eating it 30 to 90 minutes before training, and adding protein makes it a more complete snack.
What is the difference between jam, preserves and fruit spread?
Jam is usually made from crushed fruit, preserves have larger fruit pieces, and fruit spreads are often reduced-sugar products sweetened with juice concentrate. Labeling rules differ by country, so the nutrition panel tells you more than the name.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.