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Compote (Dried Apricot, Dried Raisin, Dried Plum) Calories
Traditional compote; dried apricot, raisin, dried plum; source of fiber and potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Compote (Dried Apricot, Dried Raisin, Dried Plum) (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 63 g of carbs, 3.3 g of protein, 0.6 g of fat and 6.8 g of fiber. Its 525 µg of Vitamin A covers 58% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Compote (Dried Apricot, Dried Raisin, Dried Plum) Nutrition Facts
Selected: 1 cup (medium) · 150 g
270
KCAL / 150G
Carbs
63g
· 23% DV
Protein
3.3g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 5% · Fat 2%
Compote (Dried Apricot, Dried Raisin, Dried Plum) nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 63 g | 23% |
| Fiber | 6.8 g | 24% |
| Protein | 3.3 g | 7% |
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 Compote (Dried Apricot, Dried Raisin, Dried Plum)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 270 kcal |
| 2 tablespoon (chopped) | 30 g | 54 kcal |
| 1 piece (small) | 50 g | 90 kcal |
| 1 piece (medium) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (small) | 100 g | 180 kcal |
| 1 serving (medium) | 120 g | 216 kcal |
| 1 piece (large) | 120 g | 216 kcal |
| 1 serving (large) | 180 g | 324 kcal |
| 1 cup (large) | 200 g | 360 kcal |
| 1 pack (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Compote (Dried Apricot, Dried Raisin, Dried Plum)
What is dried apricot, raisin, and dried plum compote?
It is a fruit dessert or drink made by simmering dried apricots, raisins, and dried plums in water. The fruit softens and flavors the cooking liquid; unlike many modern compotes, this Turkish-style version is often served with its fruit and liquid together.
How do you make dried apricot, raisin, and dried plum compote?
Rinse the dried fruit, cut larger pieces, and simmer it in water until tender. Add sugar only if you want extra sweetness, then let the compote cool so the fruit and liquid can develop a fuller flavor.
How is dried-fruit compote different from jam?
Dried-fruit compote is simmered in water and served as soft fruit with a pourable liquid, while jam is cooked down with sugar until thick and spreadable. Compote is usually eaten with a spoon or served alongside a meal.
Do you need to soak dried fruit before making compote?
No, soaking is not necessary; rinse the dried apricots, raisins, and dried plums and simmer them directly. If the fruit is especially firm, a short soak can help it soften, and you can add the soaking water to the pot.
Can you make dried-fruit compote without added sugar?
Yes, you can make it without added sugar. Raisins, dried apricots, and dried plums bring their own sweetness, so simmer the fruit first and taste the liquid before deciding whether it needs anything extra.
Is dried apricot, raisin, and dried plum compote served hot or cold?
It can be served warm or chilled. Serve it warm as a comforting accompaniment, or refrigerate it for a refreshing dessert; allowing it to rest after cooking also gives the fruit time to flavor the liquid.
How long does dried-fruit compote last in the refrigerator?
Keep the compote in a covered container in the refrigerator and use it within about 3–4 days. Refrigerate it once cool rather than leaving it out for hours, and discard it if you notice mold, fizzing, or an off smell.
Can you freeze dried apricot, raisin, and dried plum compote?
Yes, this compote can be frozen in a freezer-safe container. Leave a little room for expansion, thaw it in the refrigerator, and use it soon after thawing; the fruit may be softer in texture.
Can dried plum compote help with constipation?
Dried plums contain fiber and can support bowel regularity, so compote may help some people. It is not a guaranteed treatment, and drinking enough water matters too; the effect varies with the person and serving.
Can people with diabetes eat dried-fruit compote?
They may be able to include it, but dried fruit contains concentrated natural sugars, and added sugar raises the sweetness further. Choose a small serving without added sugar; a clinician or dietitian can advise on individual blood-glucose management.
Compote (Dried Apricot, Dried Raisin, Dried Plum) Vitamins & Minerals
Vitamins
Vitamin A
525µg · 58% DV
B6
0.27mg · 16% DV
Vitamin E
2.25mg · 15% DV
B2
0.18mg · 14% DV
Minerals
Copper
0.21mg · 23% DV
Potassium ⭐
780mg · 23% DV
Iron
1.8mg · 10% DV
Phosphorus
68mg · 10% DV
Sodium
11mg · 0% DV
Compote (Dried Apricot, Dried Raisin, Dried Plum) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Compote (Dried Apricot, Dried Raisin, Dried Plum)
To burn the 270 calories in 1 cup (medium) (150 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 Compote (Dried Apricot, Dried Raisin, Dried Plum)?
This Turkish compote is made by simmering dried apricots, raisins and dried plums in water until tender. The fruit and its cooking liquid are served together, and some cooks add sugar, though the dried fruit brings plenty of sweetness on its own.
It is commonly served chilled or at room temperature, often alongside a meal; in Turkey, it is also a familiar part of Ramadan iftar tables. Unlike many fresh-fruit compotes, it has a concentrated, sweet-tart flavour. It provides fibre and potassium, while much of its energy comes from carbohydrates. For a less sweet, lighter-tasting version, skip added sugar and use extra water.
How Nutritious Is Compote (Dried Apricot, Dried Raisin, Dried Plum)?
Nutrient density
High
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 Compote (Dried Apricot, Dried Raisin, Dried Plum) 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 Compote (Dried Apricot, Dried Raisin, Dried Plum) Contain Allergens?
No known major allergens
Which Diets Is Compote (Dried Apricot, Dried Raisin, Dried Plum) 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
Compote (Dried Apricot, Dried Raisin, Dried Plum) Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
Compare Compote (Dried Apricot, Dried Raisin, Dried Plum)
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Nutrition data compiled from USDA FoodData Central and scientific sources.