Blueberry jam is a sweet, fruit-forward spread made by simmering fresh berries with sugar and lemon juice until thick and glossy. Originating as a traditional method to preserve summer harvests across North America and Europe, it remains a beloved pantry staple. It is commonly served at breakfast spread over warm toast, fresh scones, or pancakes.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Low
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 4 cups Blueberry (615 g)
- 1.5 cups White sugar (302 g)
- 2 tbsp Lemon juice (30 g)
- Ingredients in total: 947 g
- Weight lost in cooking: 407 g (mostly water boiling off)
- Net weight (cooked): 540 g · 18 servings of about 30 g
Method
- Rinse the blueberries thoroughly under cold water, picking out and discarding any lingering stems or spoiled berries.
- In a 3-litre heavy-based saucepan, stir together the fresh blueberries, granulated sugar, and lemon juice.
- Set the saucepan over medium heat and stir continuously for 5 to 7 minutes, until the sugar completely dissolves and the blueberries begin to soften and release their liquid.
- Use a wooden spoon or potato masher to crush about half of the berries against the side of the pan to help release natural pectin while leaving some berries whole for texture.
- Increase the heat to medium-high and bring the mixture to a rapid boil, stirring regularly so the sugar does not catch or burn at the bottom of the pan.
- Boil for 12 to 15 minutes, stirring often, until the liquid reduces, the foam subsides, and the mixture thickens enough to coat the back of a spoon without rapidly running off.
- Remove the pan from the heat, skim off any remaining surface foam with a metal spoon, and let the jam settle for 10 minutes before spooning into clean jars to set completely.
Nutrition
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Calories | 84.7 kcal | 282 kcal |
| Protein | 0.26 g | 0.87 g |
| Water | 7.64 mL | 25.5 mL |
| Sodium | 0.54 mg | 1.81 mg |
| Total Carbohydrates | 21.8 g | 72.8 g |
| Total Fat | 0.12 g | 0.39 g |
| Sugar | 20.2 g | 67.3 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Added Sugar | 16.8 g | 55.9 g |
Minerals
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Iron | 0.11 mg | 0.36 mg |
| Calcium | 2.66 mg | 8.86 mg |
| Magnesium | 2.19 mg | 7.29 mg |
| Potassium | 29 mg | 96.6 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 4.71 mg | 15.7 mg |
| Zinc | 0.057 mg | 0.19 mg |
| Chloride | 0.56 mg | 1.87 mg |
| Selenium | 0.041 mcg | 0.14 mcg |
| Copper | 0.022 mg | 0.074 mg |
| Fluoride | 0.004 mg | 0.014 mg |
| Manganese | 0.12 mg | 0.39 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.034 mcg | 0.11 mcg |
Fats
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.011 g | 0.036 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.027 g | 0.091 g |
| Omega-3 Fatty Acids | 0.021 g | 0.068 g |
| Polyunsaturated Fat | 0.048 g | 0.16 g |
| Omega-6 Fatty Acids | 0.028 g | 0.092 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.024 g | 0.08 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.01 g | 0.034 g |
Fibre
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Fiber | 0.83 g | 2.75 g |
| Soluble Fiber | 0.27 g | 0.91 g |
| Insoluble Fiber | 0.62 g | 2.06 g |
Vitamins
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 4.21 mg | 14 mg |
| Folate (B9) | 2.24 mcg | 7.46 mcg |
| Niacin (B3) | 0.14 mg | 0.48 mg |
| Vitamin A | 1.04 mcg RAE | 3.47 mcg RAE |
| Thiamin (B1) | 0.013 mg | 0.044 mg |
| Vitamin B6 | 0.019 mg | 0.064 mg |
| Riboflavin (B2) | 0.014 mg | 0.047 mg |
| Pantothenic Acid (B5) | 0.046 mg | 0.15 mg |
| Vitamin E | 0.2 mg | 0.66 mg |
| Vitamin K | 6.6 mcg | 22 mcg |
| Biotin (B7) | 0.002 mcg | 0.006 mcg |
| Beta-Carotene | 11 mcg | 36.6 mcg |
Others
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Choline | 2.15 mg | 7.18 mg |
| Leucine | 25.2 mg | 83.9 mg |
| Lysine | 15.6 mg | 51.9 mg |
| Polyphenols | 288 mg | 961 mg |
| Methionine | 3.79 mg | 12.6 mg |
| Oxalates | 8.89 mg | 29.6 mg |
| Threonine | 15.9 mg | 52.9 mg |
| Tryptophan | 4.82 mg | 16.1 mg |
| Valine | 22.4 mg | 74.7 mg |
| Flavonoids | 82.4 mg | 275 mg |
| Histidine | 4.58 mg | 15.3 mg |
| Lutein / Zeaxanthin | 0.028 mg | 0.092 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 18.6 mg | 62 mg |
| Purines | 5.13 mg | 17.1 mg |
Proteins
| Nutrient | Per serving (30 g) | Per 100 g |
|---|---|---|
| Isoleucine | 17.9 mg | 59.7 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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