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Black mulberry compote Calories
Sweet fruit compote with antioxidant pigments
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black mulberry compote (200 g) has 176 calories. That works out to 88 calories per 100 g. It contains 44.2 g of carbs, 1 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Black mulberry compote Nutrition Facts
Selected: 1 cup (medium) · 200 g
176
KCAL / 200G
Carbs
44.2g
· 16% DV
Protein
1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 2% · Fat 2%
Black mulberry compote nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 44.2 g | 16% |
| Fiber | 2.4 g | 9% |
| Protein | 1 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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How Many Calories in 1 Cup of Black mulberry compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 176 kcal |
| 1 tablespoon (small) | 20 g | 18 kcal |
| 100 g | 100 g | 88 kcal |
| ½ cup (small) | 100 g | 88 kcal |
| 1 serving (medium) | 150 g | 132 kcal |
| 1 bottle (large) | 250 g | 220 kcal |
| 1 serving (extra large) | 300 g | 264 kcal |
| 1 bottle (large) | 330 g | 290 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Black mulberry compote
How do you make black mulberry compote?
Black mulberry compote is made by gently simmering black mulberries in water, with sugar added if desired. Take it off the heat once the fruit softens, before it breaks apart; chilling lets the fruit flavor infuse the liquid.
Can you make black mulberry compote with fresh or dried mulberries?
You can make black mulberry compote with either fresh or dried fruit. Fresh mulberries cook quickly, while dried ones benefit from soaking first and may need more simmering. Check the texture as they cook so the berries soften without turning to mush.
Do you have to add sugar to black mulberry compote?
No, sugar is optional in black mulberry compote. Ripe mulberries can make it sweet enough on their own, so taste the mixture after cooking and add a little sugar only if needed. This keeps the fruit’s distinctive flavor from being overwhelmed.
What is the difference between black mulberry compote and black mulberry jam?
Black mulberry compote is a loose, fruit-in-liquid preparation served in a bowl or glass; jam is cooked down into a thick spread. Compote is typically eaten with a spoon, while jam is spread on bread or used as a filling.
What does black mulberry compote taste like?
Black mulberry compote tastes fruity and sweet-tart, with a deep berry flavor that can be slightly earthy. The result varies with how ripe the mulberries are and how much sugar you add; a brief simmer helps retain a fresher fruit character.
Is black mulberry compote served hot or cold?
Black mulberry compote can be served either warm or chilled, though it is often enjoyed cold. Chilling makes it refreshing and gives the fruit time to flavor the liquid. Serve it in a bowl with some of the cooked berries in each portion.
How long does black mulberry compote last in the fridge?
Black mulberry compote keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Use a clean spoon when serving, and discard it if its smell, appearance, or texture changes noticeably.
Can you freeze black mulberry compote?
Yes, black mulberry compote can be frozen in a freezer-safe container, leaving space for expansion. The berries may become softer after thawing, so frozen compote is best served as a dessert or spooned over another dish rather than expected to keep a firm texture.
Can you make black mulberry compote without boiling the berries?
Yes, you can make a no-cook version of black mulberry compote by macerating ripe berries with a little sugar until they release juice. It will have a fresher taste than simmered compote, but it should be refrigerated and eaten promptly.
What can you serve with black mulberry compote?
Black mulberry compote pairs well with plain yogurt, porridge, pancakes, or a simple cake. Its sweet-tart liquid also works as a topping; spoon the berries over the dish and add only enough juice to complement it without making it soggy.
Black mulberry compote Vitamins & Minerals
Vitamins
Vitamin C
20mg · 22% DV
Vitamin K
8µg · 7% DV
Vitamin E
0.8mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.14mg · 16% DV
Potassium ⭐
290mg · 9% DV
Magnesium
30mg · 7% DV
Sodium
6mg · 0% DV
Black mulberry compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black mulberry compote
To burn the 176 calories in 1 cup (medium) (200 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.
What is Black mulberry compote?
Black mulberry compote is made by gently simmering black mulberries with water and usually sugar. The berries soften and tint the liquid a deep purple; the flavour is fruity and sweet with a pleasant tart edge. It is a home-style preparation found in Turkish cooking, where fruit compotes are often served as a drinkable dessert.
Serve it chilled or at room temperature, either in a glass or spooned into a bowl. It can accompany a meal or make a simple sweet finish, and its dark colour comes from pigments in the fruit. Most of its energy comes from carbohydrates, so reduce the added sugar if you prefer a less-sweet compote; it also pairs well with plain yoghurt.
How Nutritious Is Black mulberry compote?
Nutrient density
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.
Satiety score
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.
Is Black mulberry 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 Black mulberry compote Contain Allergens?
No known major allergens
Which Diets Is Black mulberry 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
Black mulberry compote Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.