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Cooked pear-based compote; contains fiber and is often sweetened.
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 46.1 g | 17% |
| Fiber | 5 g | 18% |
| Protein | 0.7 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 cup (medium) | 240 g | 182 kcal |
| 1 tablespoon (small) | 20 g | 15 kcal |
| 1 tablespoon (large) | 30 g | 23 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (half) | 120 g | 91 kcal |
| 1 serving (small) | 150 g | 114 kcal |
| 1 serving (medium) | 200 g | 152 kcal |
| 1 serving (large) | 300 g | 228 kcal |
| 1 cup (large) | 320 g | 243 kcal |
Calculated from 76 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 182 calories in 1 cup (medium) (240 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.
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.
Low
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
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.