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Pale golden pear pieces sit in a shallow pool of clear, lightly amber syrup, with soft translucent edges and a few small pear chunks visible in a glass serving bowl.
●Low GI

Pear compote Calories

Cooked pear-based compote; contains fiber and is often sweetened.

In season: Summer · Autumn · Winter

CALORIES · 100 G

76kcal

GI

42low

POTASSIUM · 100 G

95mg

FIBER · 100 G

2.1g

Quick answer

1 cup (medium) of Pear compote (240 g) has 182 calories. That works out to 76 calories per 100 g. It contains 46.1 g of carbs, 0.7 g of protein, 0.2 g of fat and 5 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

Pear compote Nutrition Facts

Selected: 1 cup (medium) · 240 g

182

KCAL / 240G

Carbs

46.1g

· 17% DV

Protein

0.7g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

5g

· 18% 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%

Pear compote nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories182 kcal
Total fat0.2 g0%
Saturated fat0.02 g0%
Trans fat0 g
Sodium4.8 mg0%
Total carbohydrate46.1 g17%
Fiber5 g18%
Protein0.7 g1%

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 Pear compote?

ServingAmountCalories
1 cup (medium)240 g182 kcal
1 tablespoon (small)20 g15 kcal
1 tablespoon (large)30 g23 kcal
100 g100 g76 kcal
1 cup (half)120 g91 kcal
1 serving (small)150 g114 kcal
1 serving (medium)200 g152 kcal
1 serving (large)300 g228 kcal
1 cup (large)320 g243 kcal

Calculated from 76 calories per 100 g.

Frequently Asked Questions About Pear compote

How do you make pear compote?

Pear compote is made by gently simmering peeled or unpeeled pear pieces with water and optional sugar until tender. Add lemon juice for a brighter flavor, and stop cooking while the pieces still hold their shape.

What is pear compote?

Pear compote is cooked pear served with its lightly sweetened cooking liquid. It can be made with fresh pears and simple flavorings such as cinnamon, then served warm or chilled as a dessert or accompaniment.

Which pears are best for pear compote?

Firm, ripe pears work best for pear compote because they soften without immediately falling apart. Very soft, overripe pears can turn mushy during cooking, while especially firm pears may need a little longer to become tender.

Do you peel pears before making pear compote?

Peeling pears before making pear compote is optional. Peel them for a smoother, more delicate texture; leave the skins on for a more rustic result, but wash the fruit well and remove the cores.

Can you make pear compote without sugar?

Yes, pear compote can be made without added sugar, especially with very ripe pears. Taste the fruit after cooking before deciding whether to sweeten it; lemon juice can balance a compote that tastes overly sweet.

What spices go well in pear compote?

Cinnamon is a classic choice for pear compote, and a little ginger, cardamom, or vanilla also works well. Use whole spices or a restrained amount of ground spice so they complement rather than overpower the pears.

How long does pear compote last in the fridge?

Pear compote keeps for about three to four days in a covered container in the refrigerator. Let it cool before storing, use a clean spoon when serving, and discard it if its smell or appearance changes.

Can you freeze pear compote?

Yes, pear compote can be frozen in a freezer-safe airtight container. The pears may become softer after thawing, so frozen compote is best used in oatmeal, yogurt, or baking rather than when firm fruit pieces matter.

What is the difference between pear compote and pear sauce?

Pear compote usually contains tender pear pieces in their cooking liquid, while pear sauce is cooked and mashed or blended to a smoother texture. For chunkier compote, avoid stirring vigorously and stop cooking once the pears soften.

How can you use leftover pear compote?

Leftover pear compote can be spooned over oatmeal, yogurt, pancakes, or porridge. It also pairs well with soft cheeses and can be used as a fruit layer in desserts; drain some liquid first if you need a thicker topping.

Pear compote Vitamins & Minerals

Vitamins

Vitamin K

6.72µg · 6% DV

Biotin

1.44µg · 5% DV

Vitamin C

4.32mg · 5% DV

B2

0.05mg · 4% DV

Minerals

Copper

0.12mg · 13% DV

Potassium ⭐

228mg · 7% DV

Manganese

0.14mg · 6% DV

Phosphorus

22mg · 3% DV

Sodium

4.8mg · 0% DV

Pear compote Glycemic Index

GLYCEMIC INDEX

42
Low
0 Low5570100

GLYCEMIC LOAD

19.2
Medium

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

How to Burn Off Pear compote

To burn the 182 calories in 1 cup (medium) (240 g):

🚶

45min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

21min

Swimming

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

What is Pear compote?

Pear compote is made by gently cooking pears in water, often with sugar; cinnamon, cloves or a little lemon may be added for fragrance. This home-style preparation is familiar in Turkish cooking, where the fruit and its cooking liquid are both served.

It is usually enjoyed chilled after a meal, or offered as a refreshing sweet during warm weather; it can also sit comfortably alongside an iftar spread. Its carbohydrates come mainly from the pears and any added sugar, while it provides some fibre and very little fat or protein. For a lighter version, choose ripe pears, reduce the sugar and let warm spices bring more flavour.

How Nutritious Is Pear compote?

Nutrient density

Low

34/ 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

43/ 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 Pear compote Processed?

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.

Does Pear 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 Pear 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

Pear compote Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 3.5:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.