Plum jam is a classic homemade preserve that captures the sweet and slightly tart essence of late summer fruit. It is commonly enjoyed spread over warm buttered toast, crumpets, or fresh scones during breakfast or afternoon tea.
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
- 1 kg Plum (1 kg)
- 800 g White sugar (800 g)
- 2 tbsp Lemon juice (30 g)
- Ingredients in total: 1.83 kg
- Weight lost in cooking: 830 g (mostly water boiling off)
- Net weight (cooked): 1 kg · 20 servings of about 50 g
Method
- Wash the plums thoroughly, remove the stones, and chop the fruit into small, bite-sized pieces.
- Place the chopped plums into a large, heavy-based pot and cook over medium heat for about 10 minutes until the fruit has softened and released its juices.
- Add the sugar to the pot and stir constantly over low heat until all the sugar crystals have completely dissolved.
- Increase the heat to medium-high to bring the mixture to a rolling boil, stirring frequently to ensure it does not stick to the bottom of the pot.
- Stir in the lemon juice and continue to boil for about 15 to 20 minutes, skimming off any foam that rises to the surface with a metal spoon.
- Test if the jam is set by placing a small spoonful on a chilled saucer; if it wrinkles when you push it with your finger, it is ready.
- Remove the pot from the heat and allow the jam to cool for 10 minutes before carefully pouring it into warm, sterilized glass jars and sealing them tightly.
Nutrition
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Calories | 178 kcal | 356 kcal |
| Protein | 0.36 g | 0.71 g |
| Water | 3.48 mL | 6.97 mL |
| Sodium | 1.43 mg | 2.86 mg |
| Total Carbohydrates | 45.8 g | 91.6 g |
| Total Fat | 0.15 g | 0.31 g |
| Sugar | 45 g | 90 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Added Sugar | 40 g | 80 g |
Minerals
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Iron | 0.098 mg | 0.2 mg |
| Calcium | 3.8 mg | 7.59 mg |
| Magnesium | 3.62 mg | 7.24 mg |
| Potassium | 81.4 mg | 163 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 9.04 mg | 18.1 mg |
| Zinc | 0.055 mg | 0.11 mg |
| Chloride | 0.45 mg | 0.89 mg |
| Selenium | 0.056 mcg | 0.11 mcg |
| Copper | 0.033 mg | 0.065 mg |
| Fluoride | 0.001 mg | 0.002 mg |
| Manganese | 0.03 mg | 0.06 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.08 mcg | 0.16 mcg |
Fats
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0 g | 0.001 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.065 g | 0.13 g |
| Omega-3 Fatty Acids | 0.005 g | 0.01 g |
| Polyunsaturated Fat | 0.04 g | 0.08 g |
| Omega-6 Fatty Acids | 0.035 g | 0.07 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.005 g | 0.01 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.02 g | 0.04 g |
Fibre
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Fiber | 0.7 g | 1.41 g |
| Soluble Fiber | 0.3 g | 0.6 g |
| Insoluble Fiber | 0.45 g | 0.9 g |
Vitamins
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 5.56 mg | 11.1 mg |
| Folate (B9) | 2.67 mcg | 5.34 mcg |
| Niacin (B3) | 0.21 mg | 0.42 mg |
| Vitamin A | 8.52 mcg RAE | 17 mcg RAE |
| Thiamin (B1) | 0.015 mg | 0.029 mg |
| Vitamin B6 | 0.016 mg | 0.031 mg |
| Riboflavin (B2) | 0.013 mg | 0.026 mg |
| Pantothenic Acid (B5) | 0.07 mg | 0.14 mg |
| Vitamin E | 0.13 mg | 0.26 mg |
| Vitamin K | 3.2 mcg | 6.4 mcg |
| Biotin (B7) | 0.002 mcg | 0.003 mcg |
| Beta-Carotene | 95 mcg | 190 mcg |
Others
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Choline | 1.07 mg | 2.14 mg |
| Leucine | 12.2 mg | 24.4 mg |
| Lysine | 8.67 mg | 17.3 mg |
| Polyphenols | 77.3 mg | 155 mg |
| Methionine | 2.53 mg | 5.06 mg |
| Oxalates | 0 mg | 0 mg |
| Threonine | 7.64 mg | 15.3 mg |
| Tryptophan | 2.03 mg | 4.06 mg |
| Valine | 9.17 mg | 18.3 mg |
| Flavonoids | 7.88 mg | 15.8 mg |
| Histidine | 14.1 mg | 28.2 mg |
| Lutein / Zeaxanthin | 0.037 mg | 0.073 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 8.64 mg | 17.3 mg |
| Purines | 3.5 mg | 7 mg |
Proteins
| Nutrient | Per serving (50 g) | Per 100 g |
|---|---|---|
| Isoleucine | 7.64 mg | 15.3 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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