With the popularity of natural and organic foods on the rise, more and more people are looking for healthy alternatives to typical condiments and spreads. Two such options that are growing in popularity are apple butter and jelly. But when it comes to nutrition, which one is the healthier choice?
What is Apple Butter?
Apple butter is a spread made from apples that have been cooked down to a thick, sweet paste. The apples are simmered with cider and spices like cinnamon, clove, and nutmeg until the mixture thickens and caramelizes. The end result is a rich, fragrant spread that has a texture similar to peanut butter.
Apple butter has been around for centuries and was originally created as a way to preserve harvested apples and make use of bruised or imperfect ones that weren’t ideal for eating raw. It was easy for homesteaders to make and could last through the winter months when fresh fruit wasn’t available.
What is Jelly?
Jelly is a clear or translucent fruit spread made from fruit juice, sugar, and sometimes pectin or acid. The juice is boiled down until it takes on a thick, syrupy texture. Jelly is smoother and more gel-like than jam. It can be made from all kinds of fruits, including grape, apple, blackberry, blueberry, cranberry, peach, and more.
Making jelly is a way to capture the flavor of seasonal fruits and preserve them for eating year-round. Adding pectin and acid helps jelly to set and thicken properly. While jelly has less pure fruit content than jam, the fruit flavor still comes through.
Nutritional Comparison
At first glance, apple butter and traditional jellies appear quite different nutritionally. Let’s look at the facts.
Calories and sugar
One of the biggest differences between apple butter and jelly is calorie and sugar content. Here is a comparison:
| Spread | Calories per serving | Sugar per serving |
|---|---|---|
| Apple butter (2 Tbsp) | 60 | 12g |
| Grape jelly (1 Tbsp) | 50 | 13g |
Apple butter has slightly more calories and sugar per serving compared to grape jelly. However, the sugar in apple butter is naturally occurring from the apples rather than added sugar. Both spreads are high in sugar though.
Fiber
Fiber is important for digestion and heart health. Apple butter contains 2 grams of fiber per serving, while jelly contains no fiber.
The fiber in apple butter comes from the apples used to make it. The apples’ skin and pulp contribute fiber, which benefits the final product. Jelly’s strained fruit juice contains no fiber from the original fruit.
Vitamins and minerals
Apple butter contains small amounts of vitamins and minerals like vitamin C, potassium, and copper. These nutrients come directly from the apples used to make it. Jelly does not contain vitamins or minerals since they are destroyed in the cooking process.
So apple butter contains more beneficial vitamins and minerals than jelly.
Fat and protein
Apple butter does contain a small amount of fat and protein since it utilizes the whole apple, while jelly is nearly fat-free and contains no protein. The small amount of fat and protein in apple butter can help you feel fuller compared to jelly.
Ingredients
When it comes to ingredients, apple butter has the advantage over many jellies.
Apple butter contains just a few whole food ingredients: apples, cider, spices like cinnamon, and sometimes lemon juice. Look for unsweetened varieties to avoid added sugars. It’s easy to find apple butters with 5 ingredients or less.
Jelly can have many more ingredients. Traditional jellies are made with fruit juice, sugar, and pectin or citric acid to help it gel. But mass-produced jellies often contain added thickeners, preservatives, artificial flavors and colors. Read labels carefully when purchasing jelly.
Sugar content
As we saw in the nutrition comparisons, both apple butter and jelly are high in natural sugars. However, there are a few considerations:
- Apple butter contains naturally occurring sugars from the apples rather than added sugars like those in jelly.
- You can find low sugar or no sugar added apple butter for a reduced sugar option.
- Apple butter can be eaten in smaller servings given its thicker texture, which reduces the sugar intake.
- Look for jellies with no added sugars or made with 100% fruit juice.
- Enjoy jellies in small portions since their texture makes it easy to eat more.
Glycemic index and diabetes
The glycemic index (GI) measures how specific foods affect blood sugar levels. Foods with a lower GI are digested more slowly and cause a smaller rise in blood sugar.
Apple butter has a GI of 34, which is low. Jelly and jam have a GI around 50. So apple butter has less effect on blood sugar compared to jelly.
For people with diabetes, apple butter can be the better choice because of its lower GI. Small servings eaten in moderation as part of a healthy diet can be enjoyed.
Uses
Apple butter and jelly have slightly different uses, although there is some overlap.
Apple butter makes an excellent spread for toast, muffins, biscuits, or crackers. It can be used as a topping for pancakes or waffles. Apple butter’s thickness makes it ideal for stuffing into crepes or topping ice cream. It also pairs well with cheese for a gourmet grilled cheese sandwich.
Jelly is best used as a sandwich spread, dolloped onto biscuits or scones, or eaten alongside peanut butter. It can add flavor to yogurt or cottage cheese. Jelly layers nicely between cakes. And it makes a nice glaze for meatloaf or ham.
Both apple butter and jelly work well as accompaniments to a cheese platter. They also taste great paired with pork, ham, or poultry dishes.
Cost
| Spread | Average Price |
|---|---|
| Apple butter (12 oz jar) | $3.50 |
| Jelly (10 oz jar) | $2 |
Apple butter costs a bit more than jelly on average based on typical jar sizes. Jelly is easier to make in large batches which reduces the cost. But for a handcrafted artisanal product like apple butter, the extra cost may be worth it for some.
Taste
Taste is subjective, but both apple butter and jelly have their pros and cons:
- Apple butter has rich caramelized apple flavor and warm spice notes.
- Jelly delivers bright fruit flavor but may be one-note compared to apple butter.
- Apple butter’s texture is thicker, smoother.
- Jelly can have a pleasantly firm, gel-like texture.
So apple butter may win out for its more complex flavor, but the taste of jelly cannot be overlooked, especially classic flavors like Concord grape or strawberry.
Storage
Unopened apple butter and jelly both keep 12 months or more in the pantry. Refrigerating after opening extends their shelf life. Here are some storage guidelines:
- Unopened – 12 months or more at room temperature
- Opened – Up to 1 month in pantry
- Opened – Up to 6 months in refrigerator
For maximum freshness and quality over time, store in cool/dark place and refrigerate after opening.
Nutrition Winners
Based on the nutrition compared above, apple butter wins for:
- Higher fiber
- More vitamins and minerals
- Contains beneficial fat and protein
- Fewer additives typically
Jelly nutrition cannot compete with the nutrients retained in apple butter’s whole food preparation. The fiber, vitamins, minerals all favor apple butter.
Potential Downsides
Apple butter is the higher calorie, higher sugar option per serving compared to jelly. The thickness of apple butter makes it easy to eat a larger serving too. For those limiting sugar or calories, jelly may fit better into the diet.
Apple butter also contains trace amounts of fat from the apples. While healthy, this fat could be a concern for those on very low fat diets. Jelly is practically fat-free.
Lastly, apple butter’s cost is higher than commercial jellies. Jelly is relatively inexpensive to make and buy. So jelly may be the budget-friendly choice.
Health Benefits
Both spreads can have a place in a healthy diet. Some potential health benefits include:
Apple Butter
- Fiber aids digestive health
- Antioxidants may reduce disease risk
- Phytonutrients like polyphenols have anti-inflammatory effects
- Low glycemic index benefits blood sugar control
Jelly
- Counts as a serving of fruit
- Potassium helps blood pressure
- Some jellies made with added chia or fruit pectin provide extra fiber
- Low fat and cholesterol-free
Enjoying apple butter and jelly in small portions can be a tasty way to get in beneficial compounds like antioxidants and fiber. Just be mindful of overall sugar intake.
Making Your Own
For the freshest, healthiest spreads, consider making your own at home. Here is an overview:
Apple Butter
Making apple butter takes some time but is easy. Follow these steps:
- Peel, core, and slice apples
- Add apple slices to slow cooker with cider, sugar, spices
- Cook on low heat for 7-8 hours until thickened
- Optionally blend until smooth
- Transfer to jars for storage
Homemade apple butter is customizable with choice of apples, sweeteners, and spices.
Jelly
Making jelly is a little more precise but still doable for home cooks. Steps include:
- Wash and chop fruit, then simmer to make juice
- Strain juice through cheesecloth or jelly bag
- Measure juice and mix with sugar and pectin/lemon juice
- Bring mixture to a boil until set point is reached
- Skim foam, ladle into jars, seal
Make small batches to start and experiment with fruits and flavor combinations.
The Winner?
Based on nutrition alone, apple butter wins thanks to its fiber, nutrients, and low glycemic impact. However, both spreads can be enjoyed in moderation in a healthy diet.
Those watching calories or carbs may favor jelly for its lower calorie density. Anyone limiting fat intake may also prefer jelly since apple butter contains a small amount.
For an elevated peanut butter and jelly sandwich, apple butter delivers gourmet flair. But classic grape jelly has its place too. Why not stock your pantry with both?
The bottom line – apple butter offers great nutrition, but jelly cannot be counted out. Let taste preferences and individual nutrition needs guide your choice between these sweet and delicious fruit spreads.
Key Takeaways
- Apple butter is higher in fiber, vitamins, and minerals compared to jelly.
- Jelly is lower in calories and fat free.
- Apple butter has less impact on blood sugar than jelly.
- Both spreads are high in natural sugars.
- Apple butter’s thicker texture gives it more uses.
- Jelly works better as a sandwich spread.
- Apple butter has more complex caramelized flavor.
- Jelly delivers bright fruit flavor.