Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🍑🍯
Traditional fruit compote with plums and apricots; rich in vitamins and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Plum and apricot compote (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 36.9 g of carbs, 1.4 g of protein, 0.4 g of fat and 3.8 g of fiber. Its 270 µg of Vitamin A covers 30% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
153
KCAL / 180G
Carbs
36.9g
· 13% DV
Protein
1.4g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 4% · Fat 2%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 36.9 g | 13% |
| Fiber | 3.8 g | 14% |
| Protein | 1.4 g | 3% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 153 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (small) | 100 g | 85 kcal |
| 1 cup (small) | 120 g | 102 kcal |
| 1 piece (medium) | 150 g | 128 kcal |
| 1 serving (medium) | 200 g | 170 kcal |
| 1 cup (large) | 250 g | 213 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (medium) | 330 g | 281 kcal |
| 1 pack (jumbo) | 400 g | 340 kcal |
Calculated from 85 calories per 100 g.
Plum and apricot compote is made by gently simmering the fruit in water until tender. Start with the plums and add the apricots later, since they may soften faster. Sweeten to taste, then let the fruit cool in its liquid.
Yes, plum and apricot compote can be made with dried fruit as well as fresh fruit. Rinse dried fruit first and soak it briefly if it is very firm; then simmer until tender, checking often so the apricots do not fall apart.
Purple or red plums work well in plum and apricot compote because their tartness balances the apricots. Choose ripe fruit that is still firm enough to hold its shape during cooking; very soft plums can turn mushy.
No, plum and apricot compote does not have to contain added sugar. Taste the fruit after cooking, since ripe apricots may make it sweet enough; if needed, stir in a little sugar while the compote is still warm.
Plum and apricot compote is looser and contains soft pieces of fruit in a light cooking liquid, while jam is cooked down to a thick spread. Compote is usually served as a dessert or side rather than spread on bread.
Plum and apricot compote can be served warm, at room temperature, or chilled. Chilling makes it refreshing on a hot day, while a warm serving works well as a simple dessert. Let it cool before refrigerating.
Apricots can soften faster than plums, especially when very ripe or simmered for too long. For plum and apricot compote with distinct fruit pieces, cook the plums first, add the apricots later, and stir gently.
Cinnamon pairs well with plum and apricot compote, and a small amount of vanilla or lemon zest can add fragrance. Use one or two accents rather than several strong spices, so the cooked fruit remains the main flavor.
Plum and apricot compote generally keeps for three to four days in a covered container in the refrigerator. Cool it promptly after cooking, and use a clean spoon when serving to avoid introducing food into the stored portion.
Yes, plum and apricot compote can be frozen in a sealed, freezer-safe container. The fruit may become softer after thawing, so it is better suited to spooning over porridge or yogurt than to serving as firm pieces.
Vitamins
Vitamin A
270µg · 30% DV
Vitamin C
12.6mg · 14% DV
Vitamin E
1.26mg · 8% DV
Biotin
2.16µg · 7% DV
Minerals
Copper
0.13mg · 14% DV
Potassium ⭐
324mg · 10% DV
Phosphorus
32mg · 5% DV
Manganese
0.09mg · 4% DV
Sodium
3.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 153 calories in 1 cup (medium) (180 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.
Plum and apricot compote is made by gently cooking plums and apricots in water, often with a little sugar. It is a simple way to turn ripe fruit into a spoonable dessert, with the fruit softened but still recognizable and its cooking liquid served alongside.
Serve it chilled or at room temperature, on its own or spooned over plain yoghurt, porridge or pancakes. The plums bring a tart note, while apricots add sweetness; the fruit may be tender or hold its shape depending on how long it cooks. It is mainly a source of carbohydrates, with some fibre and very little fat. For a lighter version, use less added sugar and let the fruit’s own flavour come through.
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.
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
0.04g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.