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Apple Compote Calories
Sweet, cooked apple, low fat, fiber
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Apple Compote (150 g) has 105 calories. That works out to 70 calories per 100 g. It contains 27.8 g of carbs, 0.3 g of protein, 0.2 g of fat and 3.3 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
What is Apple Compote?
Apple Compote is made by gently cooking apple pieces in water, usually with sugar, until tender and surrounded by a light syrup. Cinnamon or other warming spices may be added, though the apple’s own sweet-tart flavour is often left to shine. The dish is familiar in home cooking across Europe, with recipes varying by household and region.
Serve it chilled or warm as a simple dessert, or spoon it over porridge, yoghurt or pancakes for breakfast. The fruit becomes soft while retaining some texture, and the dish is low in fat with a little fibre. For a lighter version, use less sugar and choose naturally sweet apples; a squeeze of lemon can balance the flavour.
Apple Compote Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
18.5g
· 7% DV
Protein
0.2g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 1% · Fat 1%
Apple Compote Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
B6
0.04mg · 2% DV
Vitamin C
1.5mg · 2% DV
Minerals
Potassium ⭐
70mg · 2% DV
Calcium
6mg · 1% DV
Magnesium
4mg · 1% DV
Iodine
1µg · 1% DV
How Nutritious Is Apple Compote?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Apple Compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Apple Compote
To burn the 70 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Apple Compote Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Apple Compote Contain Allergens?
No known major allergens
Which Diets Is Apple Compote Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Apple Compote Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Apple Compote
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Frequently Asked Questions About Apple Compote
What is Apple Compote?
Apple Compote is cooked apple pieces served in a lightly sweetened liquid, rather than a smooth purée. It can be eaten as a dessert or used as a topping, and recipes vary in sweetness and spice.
How do you make Apple Compote?
To make Apple Compote, simmer chopped apples with a little water until tender but still holding their shape. Add sugar to taste and finish with lemon juice or a spice such as cinnamon if you like.
Which apples are best for Apple Compote?
Firm apples that keep some shape when cooked work best for Apple Compote. Tart varieties give a brighter flavor, while sweeter apples make a milder result; very mealy apples can break down into a purée.
Do you peel apples for Apple Compote?
Peeling apples is optional for Apple Compote. Peeled pieces cook to a softer, more uniform texture; unpeeled apples add texture and color, but should be washed well and may take slightly longer to soften.
What is the difference between Apple Compote and applesauce?
Apple Compote contains distinct cooked apple pieces in syrup, while applesauce is usually cooked and mashed into a smooth or partly chunky sauce. Choose compote when you want pieces to serve alongside or on top of another food.
What can you serve with Apple Compote?
Apple Compote pairs well with porridge, pancakes, yogurt, custard, and roasted meats. Spoon it over the dish just before serving, or serve it chilled on its own as a simple fruit dessert.
How long does Apple Compote last in the refrigerator?
Apple Compote keeps for about three to four days in the refrigerator when stored in a clean, covered container. Refrigerate it promptly after cooling, and use a clean spoon each time you serve it.
Can you freeze Apple Compote?
Yes, Apple Compote can be frozen, though the apple pieces may become softer after thawing. Cool it first, transfer it to a freezer-safe container with room for expansion, and thaw it in the refrigerator.
Can you make Apple Compote without sugar?
Yes, Apple Compote can be made without added sugar. Use naturally sweet apples and simmer them with a small amount of water; taste the cooked fruit before deciding whether it needs any sweetener.
Why does Apple Compote turn mushy?
Apple Compote turns mushy when the apples are cooked too long or are naturally soft and mealy. Use firm fruit, cut it into evenly sized pieces, and stop cooking as soon as it is tender enough.
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Nutrition data compiled from USDA FoodData Central and scientific sources.