Pectin is a type of starch that is present naturally in fruits and vegetables. It’s an ingredient that helps gives the fruit or vegetable its structure. Besides natural pectin, pectin is also commercially produced and added to foods. We know that fruits and vegetables are naturally gluten-free. But, is pectin gluten-free?
Yes, both natural and commercially produced pectin is gluten-free. Some fruits are naturally high in pectin. Their rinds, membranes, and seeds are used to make commercially produced pectin. Commercially produced pectin is often used in jellies, jams, and preserves to help them “set” or to thicken them. Alternative thickening agents to pectin include chia seeds, corn starch, and tapioca.
Sometimes pectin is confused with gelatin. Gelatin can be used to thicken or gel foods, as is pectin. However, pectin is vegan as it comes from plants. Gelatin, by contrast, comes from the skins, bones, ligaments, and tendons of animals. Obviously, gelatin is not vegan. However, gelatin is used in a wider range of products and recipes than is pectin. Ready to learn more about pectin?
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Is Pectin Healthy?
Yes, pectin offers several health benefits and there is nothing in pectin that is unhealthy. Pectin is a plant-based food that has been used medicinally for centuries. Some health benefits of pectin are:
- It may help control blood sugar and thereby help with Type 2 Diabetes
- It may be beneficial to heart health by lowering blood pressure and cholesterol
- It may help fight colon and prostate cancer
- It is a prebiotic that is good for your gut microbiome
- It may help you lose weight by making you feel full longer
- It can help with both diarrhea and constipation by normalizing stool
- It helps with heartburn and acid reflux
- It’s good for your skin, hair and nails
- It may aid in the absorption of minerals like iron
Pectin is usually extracted from the cellular walls of plants. Fruits with a high pectin content include apples and quinces. In fact, you can make your own homemade pectin substitute by using tart apples, some lemon juice, and water. Green apples, like Granny Smith, typically have the highest pectin content.
Commercial Pectin Products
Let’s review some of the best-selling commercial pectin products.
Hoosier Hill Farm Fruit Pectin
Ingredients:
- Dextrose
- Pectin
- Fumaric Acid
Nutrition Facts (per 1 tablespoon, 9 grams):
- 30 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 0 mg Sodium
- 8 g Total Carbohydrate
- Less than 1-gram Dietary Fiber
- 7 g Total Sugars
- 7 g Added Sugars
- 0 g Protein
Weaver’s Country Market Bulk Fruit Pectin Mix
Ingredients:
- Dextrose
- Fruit Pectin
- Fumaric Acid
Nutrition Facts (per 15 grams):
- 50 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 0 mg Sodium
- 13 g Total Carbohydrate
- 1 g Dietary Fiber
- 12 g Sugars
- 0 g Protein
Sure-Jell Original Premium Fruit Pectin
Ingredients:
- Dextrose
- Citric Acid
- Fruit Pectin
Nutrition Facts (per 1/8 teaspoon):
- 0 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 0 mg Sodium
- 0 Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Sugars
- 0 g Protein
Substitutes for Commercial Pectin
If you want or need a substitute for pectin, the following ingredients can do the job.
Make your own pectin
You can make your own homemade pectin with tart green apples. Here are the steps:
- Wash your apples and cut them into 8 slices.
- Do not peel or remove cores.
- Place the apple slices in a large pot and cover with water (Use 2 cups of water for each pound of apples).
- Bring to a boil and then reduce to a simmer, cooking the apples for 20 – 30 minutes (until tender).
- Take off the heat and cool.
- Use cheesecloth to strain the boiled apple mixture and allow to slowly drain overnight. Do not squeeze the fruit or your mixture will be cloudy.
- Take the strained juice mixture and place into another pot and bring to a boil and then simmer over low heat under reduced by half.
- The reduced liquid is your homemade pectin.
- You may can the homemade pectin or freeze it for later use.
- Fresh homemade pectin can be stored in the refrigerator for three days.
- When ready to use, add one cup of homemade pectin to four cups of fruit to make jam.
Use Gelatin or Jell-O
Gelatin is definitely not vegan as it is made from animal bones and cartilage. However, it is commonly used as a thickening and gelling agent. It’s also used in making treats like gummy bears and gummy worms. It can also be used, like pectin, to make jellies, jams, and preservatives.
Most of us have eaten or at least know about Jell-O. the main ingredient in Jell-O is gelatin. Plain gelatin as well as Jell-O is frequently used to make jams and other dishes that require a thickening agent. When using gelatin powder to thicken jelly or jams, use 2 tablespoons for every 4 cups of cooked fruit.
NOW Real Food Beef Gelatin Powder
This beef gelatin powder mixes easily to make delicious jellies, jams and desserts.
Ingredients:
- Beef Gelatin (BSE-Free)
Nutrition Facts (per 1 tablespoon, 10 grams):
- 35 Calories
- 0 g Total Fat
- 0g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 0 g Dietary Fiber
- 0 g Total Sugars
- 20 mg Sodium
- 0 g Total Carbohydrate
- 9g Protein
Use Cornstarch
Cornstarch is a natural thickener for jams, jellies, gravies, and sauces. However, cornstarch will burn quickly, so when using it to thicken other foods, you must stir frequently. To thicken jams or jelly, use 2 tablespoons of cornstarch for four cups of cooked fruit.
Thrive Market Organic Corn Starch
Thrive Market’s corn starch is made from organic, non-GMO corn. It has no artificial ingredients or preservatives. Use it to substitute for flour or to thicken sauces, pie fillings, jams, jellies, and more.
Ingredients:
- Organic Corn Starch
Nutrition Facts (per 1 teaspoon, 8 grams):
- 30 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 0 m g Sodium
- 7 g Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Total Sugar
- 0 g Protein
Use Chia Seeds
Chia seeds are a nutritional powerhouse as they contain omega 3’s, protein, vitamins, and minerals. They also help thicken other foods and contain natural gelling agents. Here is how to use Chia Seeds as an alternative to pectin:
- Wash your fruit.
- Bring it to a boil and then reduce to a simmer and cook for 10 minutes.
- Add 2 tablespoons of fresh lemon juice to the cooked fruit.
- Add your chosen sweetener to the cooked fruit.
- Add 1 – 2 tablespoons of chia seeds for every 1 cup of cooked fruit.
- Let the fruit mixture rest until it “sets” or reaches the consistency you like.
Mamma Chia Organic Black Chia Seeds
Mamma Chia seeds are USDA Organic, Non-GMO, vegan, gluten-free. They are nutrient dense and delicious!
Ingredients:
- Organic black chia seeds
Nutrition Facts (per 1 tablespoon, 12 grams):
- 60 Calories
- 4g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 4 g Total Carbohydrate
- 4 g Dietary Fiber
- 0 g Total Sugar
- 3 g Protein
- 0 mg Sodium
Use Tapioca
Tapioca comes from cassava tubers which originated in South America. Tapioca can be used to thicken jams, jellies, and preserves by adding 1 to 2 tablespoons to every quart of fruit.
Bob’s Red Mill Tapioca Flour (Tapioca Starch)
This is a wonderful gluten-free flour for baking and also beautifully thickens jams, jellies, soups, sauces and more.
Ingredients:
- Tapioca
Nutrition Facts (per ¼ cup, 30 grams):
- 110 Calories
- 0 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 0 mg Sodium
- 27 g Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Total Sugars
- 0 g Protein
Use the pith from citrus fruits
Citrus fruits have a pith under the peel which is a natural gelling and thickening agent. It can be used to thicken jams and jellies. To make homemade pectin with citrus fruits, follow these steps:
- Peel the lemon, lime, or orange.
- Coarsely chop the peel.
- Add a small amount of fresh lemon juice to the peels.
- Let it stand for 30 to 60 minutes.
- Put this mixture into a pot and cover it with water.
- Bring the mixture to a boil.
- Cook for about 20 minutes.
- Let cool.
- Strain the mixture using a cheesecloth.
- Store the strained liquid to use as a thickener for jams or jellies.
Takeaway
Pectin is a substance that is found in the cellular walls of fruits and vegetables. It is also made commercially from the rinds and peels of fruits. Pectin is most often used as a thickening agent for jams and jellies to give them their semi-solid state.
Pectin has also been used medicinally and several studies show promising results from consuming pectin. It may help control blood pressure and support heart health. It also has been shown to help control blood sugar and Type 2 diabetes. Pectin may even help fight cancers such as colon and prostate cancers.
Are pectin and gelatin the same thing?
Pectin is vegan and gluten-free. It is sometimes confused with gelatin, as gelatin is used for similar results. However, gelatin is made from the bones and cartilage of animals and is therefore not vegan.
You can also make pectin at home by cooking down green apples and then straining the mixture. See above for instructions on how to do it. If you don’t have pectin on hand, you can substitute other ingredients, such as chia seeds, tapioca, corn starch, gelatin, and citrus pith. However, not all of these substitutes are vegan and gluten-free.
Gelatin is used in more products and is a better-known thickening agent than pectin. However, pectin has become more popular in recent years, in part, due to the interest in vegan eating and cooking. Pectin is a promising healthy ingredient to include in your diet.
Related Questions
Which apples have the highest pectin content?
Green apples, like the Granny Smith variety, have the most pectin. Commercially produced pectin is usually derived from Granny Smith apples.
Is Pectin high in sugar?
Pectin does contain some natural sugars. Also, some commercially available pectin products have added sugars. However, the bigger sugar concern comes from the products where pectin is often found. Many jellies and jams contain high amounts of added sugars.
Is Pectin keto-friendly?
No, pectin is not very keto-friendly. Pectin contains higher amounts of carbohydrates than is advised on a keto diet.
Is pectin vegan?
Yes, absolutely. Pectin is naturally found in fruits and vegetables and is commercially made from fruits.