Fruit cooked with sugar until thick, spread on bread, toast and pancakes or used in pastries and with tvorog and yogurt. A 20 g tablespoon gives about 55 kcal and 14 g of carbohydrate, mostly added and fruit sugar, with almost no fat, protein or fiber and little of the fruit's vitamins. Reduced-sugar jams have roughly half the energy of regular jam, and jam sweetened with fruit juice about a quarter less.