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Plum and apricot compote Calories

Traditional fruit compote with plums and apricots; rich in vitamins and fiber

In season: Summer · Autumn

CALORIES · 100 G

85kcal

GI

55medium

POTASSIUM · 100 G

180mg

FIBER · 100 G

2.1g

Quick answer

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.

Plum and apricot compote Nutrition Facts

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%

Plum and apricot compote nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories153 kcal
Total fat0.4 g1%
Saturated fat0.04 g0%
Trans fat0 g
Sodium3.6 mg0%
Total carbohydrate36.9 g13%
Fiber3.8 g14%
Protein1.4 g3%

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 Plum and apricot compote?

ServingAmountCalories
1 cup (medium)180 g153 kcal
100 g100 g85 kcal
1 piece (small)100 g85 kcal
1 cup (small)120 g102 kcal
1 piece (medium)150 g128 kcal
1 serving (medium)200 g170 kcal
1 cup (large)250 g213 kcal
1 serving (large)300 g255 kcal
1 bottle (medium)330 g281 kcal
1 pack (jumbo)400 g340 kcal

Calculated from 85 calories per 100 g.

Frequently Asked Questions About Plum and apricot compote

How do you make plum and apricot compote?

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.

Can you make plum and apricot compote with dried fruit?

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.

Which plums are best for plum and apricot compote?

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.

Does plum and apricot compote need sugar?

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.

How is plum and apricot compote different from jam?

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.

Should plum and apricot compote be served warm or cold?

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.

Why do apricots break down in plum and apricot compote?

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.

What spices go well in plum and apricot compote?

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.

How long does plum and apricot compote keep in the fridge?

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.

Can you freeze plum and apricot compote?

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.

Plum and apricot compote Vitamins & Minerals

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

Plum and apricot compote Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

19.8
Medium

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

How to Burn Off Plum and apricot compote

To burn the 153 calories in 1 cup (medium) (180 g):

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

What is Plum and apricot compote?

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.

How Nutritious Is Plum and apricot compote?

Nutrient density

Medium

45/ 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 Plum and apricot 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 Plum and apricot 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 Plum and apricot 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

Plum and apricot compote Fat Profile

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.

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Nutrition data compiled from USDA FoodData Central and scientific sources.