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Cornelian cherry compote Calories
Fruit compote with moderate sugar; provides some vitamin C.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cornelian cherry compote (240 g) has 187 calories. That works out to 78 calories per 100 g. It contains 46.1 g of carbs, 0.7 g of protein, 0.2 g of fat and 3.4 g of fiber. Its 21.6 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Cornelian cherry compote Nutrition Facts
Selected: 1 cup (medium) · 240 g
187
KCAL / 240G
Carbs
46.1g
· 17% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
3.4g
· 12% 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%
Cornelian cherry compote nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 46.1 g | 17% |
| Fiber | 3.4 g | 12% |
| 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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How Many Calories in 1 Cup of Cornelian cherry compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 187 kcal |
| 1 tablespoon (small) | 20 g | 16 kcal |
| 4 tablespoon (medium) | 80 g | 62 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 150 g | 117 kcal |
| 1 serving (large) | 250 g | 195 kcal |
| 1 bottle (whole) | 1000 g | 780 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Cornelian cherry compote
How do you make Cornelian cherry compote?
To make Cornelian cherry compote, simmer washed fruit with water and sugar to taste until the berries soften and release their tart flavor. Let it cool before serving; you can leave the fruit in or strain it.
What does Cornelian cherry compote taste like?
Cornelian cherry compote tastes fruity and distinctly tart, with sweetness depending on how much sugar is added. The cooked berries give it a deeper, jammy flavor than a simple fruit-flavored drink.
Can you drink Cornelian cherry compote cold?
Yes, Cornelian cherry compote is often served chilled, especially as a refreshing drink in warm weather. Cool it promptly after cooking and keep it refrigerated rather than leaving it out for extended periods.
What fruit is used in Cornelian cherry compote?
Cornelian cherry compote is made from the red fruit of Cornus mas, a dogwood species. Despite the name, Cornelian cherries are not true cherries; their flavor is usually tart and their shape is oval.
How much sugar should you add to Cornelian cherry compote?
Add sugar to Cornelian cherry compote according to the tartness of the fruit and your taste. Start with a small amount, simmer, then taste and adjust; the compote can also be made without added sugar.
How long does Cornelian cherry compote last in the fridge?
Cornelian cherry compote keeps in the refrigerator for a few days when stored in a clean, covered container. Use a clean spoon each time, and discard it if its smell, appearance, or taste changes.
Can you freeze Cornelian cherry compote?
Yes, Cornelian cherry compote freezes well. Cool it first, then portion it into freezer-safe containers, leaving room for expansion; thaw it in the refrigerator and use it soon after thawing.
Should you strain Cornelian cherry compote?
Straining Cornelian cherry compote is optional. Leave the cooked fruit in for a thicker, more textured drink, or strain it after cooling for a smoother and clearer result.
Can you add spices to Cornelian cherry compote?
Yes, cinnamon or cloves can be added to Cornelian cherry compote for a warm, spiced flavor. Use them sparingly so they complement rather than overpower the fruit's naturally tart taste.
Can Cornelian cherry compote be made with dried fruit?
Yes, you can make Cornelian cherry compote with dried Cornelian cherries, although the result will be more concentrated and the fruit needs time to rehydrate. Simmer until tender and adjust the water and sweetness to taste.
Cornelian cherry compote Vitamins & Minerals
Vitamins
Vitamin C
21.6mg · 24% DV
Vitamin K
7.2µg · 6% DV
B6
0.07mg · 4% DV
B5
0.19mg · 4% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
288mg · 8% DV
Phosphorus
34mg · 5% DV
Sodium
7.2mg · 0% DV
Cornelian cherry compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornelian cherry compote
To burn the 187 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.
What is Cornelian cherry compote?
Cornelian cherry compote is made by gently cooking tart Cornelian cherries with water and sugar. It is familiar in Turkish home cooking, especially in places where the fruit is called kiren; the softened fruit may be served in the drink or strained out, depending on the household.
Its sharp, fruity taste is mellowed by sweetness, and it is usually served chilled as a refreshing drink alongside a meal. The nutrition comes mainly from carbohydrates, with very little protein or fat; it also offers some fibre and vitamin C. If you prefer a less sweet compote, use less sugar and let the fruit’s natural tartness come through.
How Nutritious Is Cornelian cherry compote?
Nutrient density
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.
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 Cornelian cherry 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 Cornelian cherry compote Contain Allergens?
No known major allergens
Which Diets Is Cornelian cherry 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
Cornelian cherry compote Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
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.