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Soft cooked apple pieces
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Apple compote fruit pieces (150 g) has 114 calories. That works out to 76 calories per 100 g. It contains 29.7 g of carbs, 0.3 g of protein, 0.2 g of fat and 2.1 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
114
KCAL / 150G
Carbs
29.7g
· 11% DV
Protein
0.3g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
2.1g
· 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 29.7 g | 11% |
| Fiber | 2.1 g | 8% |
| Protein | 0.3 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 114 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 2 tablespoon (double) | 30 g | 23 kcal |
| 1 serving (small) | 75 g | 57 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (chopped) | 125 g | 95 kcal |
| 1 cup (large) | 250 g | 190 kcal |
| 1 serving (extra large) | 300 g | 228 kcal |
Calculated from 76 calories per 100 g.
Simmer chopped apples gently in a little water until tender but still holding their shape. Add sugar only if you want extra sweetness, and flavor the apple compote fruit pieces with cinnamon, lemon zest, or both.
No. Apple compote fruit pieces are usually left in recognizable chunks, while applesauce is cooked and mashed or puréed to a smoother texture. Both use cooked apples, but compote is often served as a topping or side.
Firm apples that hold their shape during cooking work best for apple compote fruit pieces. A sweet-tart variety gives a balanced flavor, while very soft or mealy apples are more likely to break down into a sauce.
Apple compote fruit pieces turn mushy when they cook too long, are cut very small, or come from soft apples. Cut larger chunks and simmer gently, checking them as they soften so you can stop cooking in time.
Peeling is optional for apple compote fruit pieces. Leaving the skin on adds color and a firmer texture, while peeled apples make softer, more tender chunks. Wash the apples well if you keep the skin.
Apple compote fruit pieces keep for about 3–4 days in a covered container in the refrigerator. Let them cool before storing, and use a clean spoon when serving to help prevent contamination.
Yes, apple compote fruit pieces can be frozen in airtight, freezer-safe containers. Thaw them in the refrigerator; the pieces may be softer and release more liquid afterward, so they work especially well stirred into oatmeal or used in baking.
Yes, apple compote fruit pieces can be made without added sugar. Choose naturally sweet, ripe apples and add cinnamon or a little lemon zest for flavor. The result will taste more tart if your apples are naturally sharp.
Apple compote fruit pieces pair well with oatmeal, yogurt, pancakes, waffles, or porridge. They can also be served alongside roast pork or spooned over cake; use them warm or chilled, depending on the dish.
Cinnamon is a classic choice for apple compote fruit pieces, and nutmeg, ginger, or cloves also complement cooked apples. Start with a small amount so the spice supports the fruit rather than overpowering its flavor.
Vitamins
B6
0.05mg · 3% DV
B2
0.03mg · 2% DV
Vitamin C
1.8mg · 2% DV
B5
0.09mg · 2% DV
Minerals
Copper
0.05mg · 6% DV
Potassium ⭐
113mg · 3% DV
Manganese
0.06mg · 3% DV
Phosphorus
12mg · 2% DV
Sodium
3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 114 calories in 1 serving (medium) (150 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.
Apple compote fruit pieces are apples simmered until tender, usually in water with sugar; some recipes add cinnamon or cloves. Versions of cooked fruit compote are found in many European food traditions, and the pieces can be served with their cooking liquid or spooned out on their own. They’re good warm or chilled, as a simple dessert, or alongside breakfast foods such as porridge and yoghurt.
The cooked apple is soft and tender, with a sweetness that depends on the fruit and how much sugar is added. Most of its energy comes from carbohydrates, while protein and fat are very low. For a lighter serving, use less added sugar; plain yoghurt or oats make an easy pairing.
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.
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.
NOVA 3
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.
No known major allergens
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
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.