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Homemade fruit compote, lightly sweetened
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Homemade compote (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 41.3 g of carbs, 1 g of protein, 0.2 g of fat and 3.1 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
41.3g
· 15% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 2% · Fat 1%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 41.3 g | 15% |
| Fiber | 3.1 g | 11% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 1 tablespoon (small) | 20 g | 14 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 serving (large) | 250 g | 170 kcal |
| 1 cup (large) | 320 g | 218 kcal |
| 1 bottle (whole) | 1000 g | 680 kcal |
Calculated from 68 calories per 100 g.
Homemade compote is fruit gently cooked in water, often with a little sweetener, until tender. It is served with the fruit and cooking liquid, unlike a smooth fruit purée, and can be eaten as a dessert or served as a drink.
To make homemade compote, simmer chopped fruit in enough water to cover it until tender but not falling apart. Add sweetener near the end so you can taste and adjust it, then serve warm or chill it before serving.
No, homemade compote is not the same as jam. Compote is fruit cooked briefly in water and remains loose, with recognizable pieces of fruit; jam is cooked down with sugar until thick and spreadable.
Apples, pears, berries, stone fruits, and rhubarb all work well in homemade compote. You can use one fruit or combine flavors; cut firmer fruit smaller so it softens at about the same time as tender berries.
Yes, homemade compote can be made without added sugar. Ripe fruit brings its own sweetness as it cooks, and a squeeze of lemon can brighten the flavor without sweetening it; taste the fruit before deciding whether to add anything.
Homemade compote usually keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking and use a clean spoon when serving; discard it if you notice mold, fizzing, or an off smell.
Yes, homemade compote freezes well. Let it cool completely, transfer it to a freezer-safe container, and leave room for expansion; thaw it in the refrigerator and stir before serving, since the fruit may soften further.
Homemade compote can be served either warm or cold. Warm compote works well as a simple dessert or topping, while chilled compote is refreshing on its own; refrigerate it after cooking if you plan to serve it cold.
Homemade compote pairs well with plain yogurt, oatmeal, pancakes, or ice cream. Spoon the fruit and some of its liquid over the dish just before serving; its soft texture and fruity flavor work especially well with creamy or mild foods.
No, you do not always need to peel fruit for homemade compote. Thin-skinned apples and pears can be cooked with their skins on, while peeling firmer or waxed fruit gives a softer, more uniform texture; remove pits and cores.
Vitamins
Vitamin C
8.4mg · 9% DV
B6
0.1mg · 6% DV
Vitamin K
6µg · 5% DV
Vitamin A
43.2µg · 5% DV
Minerals
Copper
0.1mg · 11% DV
Manganese
0.19mg · 8% DV
Potassium ⭐
228mg · 7% DV
Magnesium
14mg · 3% DV
Sodium
7.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 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.
Homemade compote is fruit gently cooked in water, sometimes with a little sweetener, until the liquid takes on its flavour. Fresh or dried fruit may be used, and the pieces are often left in rather than strained out. Across many European and Middle Eastern food traditions, it is made at home with whatever fruit is in season.
Serve it chilled as a light drink with the fruit pieces, or spoon it over porridge, yoghurt or pancakes when made thicker. Its taste is softly fruity and sweet; nutritionally, it is mostly carbohydrate, with little protein or fat and some fibre. Use ripe fruit and go easy on added sugar for a lighter version.
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.
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 2
Minimally 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
0.02g
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.