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Apple-strawberry compote Calories

Cooked apple and strawberry fruit compote; added sugar may vary by product.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

48kcal

GI

45low

POTASSIUM · 100 G

105mg

FIBER · 100 G

1.6g

Quick answer

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.

Apple-strawberry compote Nutrition Facts

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%

Apple-strawberry compote nutrition facts table · 1 cup (medium) (220 g)

NutrientAmount% DV
Calories106 kcal
Total fat0.4 g1%
Saturated fat0.08 g0%
Trans fat0 g
Sodium2.2 mg0%
Total carbohydrate26 g9%
Fiber3.5 g13%
Protein0.8 g2%

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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How Many Calories in 1 Cup of Apple-strawberry compote?

ServingAmountCalories
1 cup (medium)220 g106 kcal
1 teaspoon (small)5 g2 kcal
1 tablespoon (small)15 g7 kcal
100 g100 g48 kcal
1 piece (small)100 g48 kcal
½ cup (half)110 g53 kcal
1 serving (small)125 g60 kcal
1 serving (medium)180 g86 kcal
1 serving (large)250 g120 kcal
1 cup (large)300 g144 kcal

Calculated from 48 calories per 100 g.

Frequently Asked Questions About Apple-strawberry compote

How do you make apple-strawberry compote?

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.

Is apple-strawberry compote the same as jam?

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.

Can you make apple-strawberry compote with frozen strawberries?

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.

Should you peel the apples for apple-strawberry compote?

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.

How can you make apple-strawberry compote less sweet?

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.

What do you serve with apple-strawberry compote?

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.

How long does apple-strawberry compote keep in the refrigerator?

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.

Can you freeze apple-strawberry compote?

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.

Why does strawberry break down in apple-strawberry compote?

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.

Can you use apple-strawberry compote in baking?

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.

Apple-strawberry compote Vitamins & Minerals

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

Apple-strawberry compote Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

10.1
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Apple-strawberry compote

To burn the 106 calories in 1 cup (medium) (220 g):

🚶

26min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Apple-strawberry compote?

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.

How Nutritious Is Apple-strawberry compote?

Nutrient density

Medium

58/ 100

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

44/ 100

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.

Is Apple-strawberry 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-strawberry compote Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Apple-strawberry 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-strawberry compote Fat Profile

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.