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Cooked apple and strawberry fruit compote; added sugar may vary by product.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Apple-strawberry compote (220 g) has 106 calories. That works out to 48 calories per 100 g. It contains 26 g of carbs, 0.8 g of protein, 0.4 g of fat and 3.5 g of fiber. Its 28.6 mg of Vitamin C covers 32% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
106
KCAL / 220G
Carbs
26g
· 9% DV
Protein
0.8g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 3% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.2 mg | 0% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 3.5 g | 13% |
| Protein | 0.8 g | 2% |
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 cup (medium) | 220 g | 106 kcal |
| 1 teaspoon (small) | 5 g | 2 kcal |
| 1 tablespoon (small) | 15 g | 7 kcal |
| 100 g | 100 g | 48 kcal |
| 1 piece (small) | 100 g | 48 kcal |
| ½ cup (half) | 110 g | 53 kcal |
| 1 serving (small) | 125 g | 60 kcal |
| 1 serving (medium) | 180 g | 86 kcal |
| 1 serving (large) | 250 g | 120 kcal |
| 1 cup (large) | 300 g | 144 kcal |
Calculated from 48 calories per 100 g.
Apple-strawberry compote is made by gently cooking chopped apples and strawberries with water until tender. Add the apples first because they take longer to soften, then stir in the strawberries near the end to help them keep their shape.
No, apple-strawberry compote is usually a loose, spoonable mixture of fruit cooked in liquid, while jam is cooked down to a thick, spreadable texture. Compote is commonly served as a dessert or topping rather than spread like jam.
Yes, frozen strawberries work in apple-strawberry compote. Add them while still frozen or thawed near the end of cooking; they release extra liquid and may become softer than fresh berries, so simmer uncovered if you want a thicker result.
No, peeling the apples is not necessary for apple-strawberry compote. The skin softens as the fruit cooks and helps the apple pieces hold their shape; peel them if you prefer a smoother, more uniform texture.
Make apple-strawberry compote less sweet by leaving out added sugar or using only a small amount after tasting the cooked fruit. Ripe strawberries and sweet apples can provide plenty of flavor on their own.
Apple-strawberry compote pairs well with plain yogurt, oatmeal, pancakes, or a simple cake. Its soft fruit and lightly tart taste can also work as a topping for porridge or as a dessert on its own.
Apple-strawberry compote keeps in the refrigerator for a few days when cooled and stored in a clean, sealed container. Use a clean spoon each time, and discard it if its smell, appearance, or texture changes.
Yes, apple-strawberry compote can be frozen in a freezer-safe, sealed container. Leave some room at the top for expansion; after thawing, the fruit may be softer, so frozen compote is especially suitable for oatmeal or baking.
Strawberry breaks down in apple-strawberry compote because it softens faster than apple during cooking. Add it later and stir gently; this helps preserve larger pieces instead of turning the whole batch into a purée.
Yes, apple-strawberry compote can be used as a filling or topping in baking. Drain or simmer off excess liquid first, since a watery compote can make pastry or cake soggy; its soft fruit also works well layered into a crumble.
Vitamins
Vitamin C
28.6mg · 32% DV
Folate
26.4µg · 7% DV
Vitamin K
5.5µg · 5% DV
Vitamin E
0.66mg · 4% DV
Minerals
Copper
0.1mg · 11% DV
Potassium ⭐
231mg · 7% DV
Manganese
0.1mg · 4% DV
Magnesium
15mg · 4% DV
Sodium
2.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 106 calories in 1 cup (medium) (220 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-strawberry compote is made by gently cooking pieces of apple and strawberry in water, sometimes with added sugar. Fruit compotes have a long history in European cooking, where they are served as a simple dessert or accompaniment. The fruit softens without necessarily breaking down into a purée, leaving a lightly syrupy liquid with apple’s mellow tang and strawberry’s fragrant sweetness. Serve it chilled or at room temperature, on its own, over porridge or yogurt, or alongside a simple dessert. It is mostly a source of carbohydrates from fruit, and the amount of added sugar can vary; a 100 g serving has 48 calories. For a less-sweet version, use ripe fruit and add little or no sugar.
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 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.
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
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.