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Mulberry Compote Calories

Sweet, mildly tart, antioxidant-rich

In season: Spring · Summer

CALORIES · 100 G

85kcal

GI

55medium

POTASSIUM · 100 G

194mg

FIBER · 100 G

1.8g

Quick answer

½ cup (medium) of Mulberry Compote (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 25.2 g of carbs, 0.7 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 20.4 mg of Vitamin C covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Mulberry Compote Nutrition Facts

Selected: ½ cup (medium) · 120 g

102

KCAL / 120G

Carbs

25.2g

· 9% DV

Protein

0.7g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 96% · Protein 3% · Fat 1%

Mulberry Compote nutrition facts table · ½ cup (medium) (120 g)

NutrientAmount% DV
Calories102 kcal
Total fat0.2 g0%
Saturated fat0.02 g0%
Trans fat0 g
Sodium2.4 mg0%
Total carbohydrate25.2 g9%
Fiber2.2 g8%
Protein0.7 g1%

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 ½ Cup of Mulberry Compote?

ServingAmountCalories
½ cup (medium)120 g102 kcal
2 tablespoon (small)30 g26 kcal
0.25 cup (small)60 g51 kcal
100 g100 g85 kcal
1 serving (medium)100 g85 kcal
1 piece (large)150 g128 kcal
1 bottle (medium)200 g170 kcal
1 cup (large)240 g204 kcal

Calculated from 85 calories per 100 g.

Frequently Asked Questions About Mulberry Compote

How do you make mulberry compote?

Mulberry compote is made by gently simmering mulberries with water and, if needed, a little sweetener. Cook just until the berries soften but still hold their shape, then serve it warm or chilled as a dessert or fruit topping.

Can you make mulberry compote with frozen mulberries?

Yes, frozen mulberries work well in mulberry compote and usually do not need thawing first. Add them straight to the pan and simmer gently; they may release more juice and soften faster than fresh berries.

What is the difference between mulberry compote and mulberry jam?

Mulberry compote is looser and keeps more distinct pieces of fruit, while mulberry jam is cooked down with more sugar until thick and spreadable. Compote is usually served as a dessert or topping rather than used as a preserve.

Do you need to add sugar to mulberry compote?

No, sugar is optional in mulberry compote. Ripe mulberries can make it sweet enough on their own; taste the fruit first, then add sweetener gradually if you want a sweeter syrup or your berries are tart.

Can you make mulberry compote with dried mulberries?

Yes, dried mulberries can be used for mulberry compote, though they give it a more concentrated, chewy fruit flavor. Soak them briefly to soften, then simmer until tender, adding water as needed because dried fruit absorbs liquid.

How do you stop mulberries from falling apart in compote?

To keep the berries intact in mulberry compote, use gentle heat and avoid frequent stirring. Add very ripe berries near the end of cooking, and move the pan gently instead of pressing the fruit with a spoon.

What can you serve with mulberry compote?

Mulberry compote pairs well with plain yogurt, rice pudding, custard, pancakes, or oatmeal. Its sweet-tart fruit and syrup add contrast to creamy or lightly flavored dishes; spoon it on just before serving to keep toppings from becoming soggy.

How long does mulberry compote last in the fridge?

Mulberry compote keeps for a few days in the refrigerator when stored in a clean, covered container. Refrigerate it once cool, use a clean spoon each time, and discard it if you notice mold, fizzing, or an off smell.

Can you freeze mulberry compote?

Yes, mulberry compote can be frozen in airtight, freezer-safe containers. Leave room for expansion and thaw it in the refrigerator; the berries may be softer afterward, so thawed compote is best used as a topping or stirred into yogurt.

Is mulberry compote the same as mulberry sauce?

Not always: mulberry compote usually contains softened pieces of fruit in syrup, while mulberry sauce is often blended or strained to make a smoother topping. You can blend compote after cooking if you prefer a sauce-like texture.

Mulberry Compote Vitamins & Minerals

Vitamins

Vitamin C

20.4mg · 23% DV

Vitamin E

1.08mg · 7% DV

Vitamin K

8.4µg · 7% DV

B5

0.24mg · 5% DV

Minerals

Copper

0.08mg · 9% DV

Potassium ⭐

233mg · 7% DV

Iron

1.2mg · 7% DV

Manganese

0.12mg · 5% DV

Sodium

2.4mg · 0% DV

Mulberry Compote Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

14.4
Medium

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

How to Burn Off Mulberry Compote

To burn the 102 calories in ½ cup (medium) (120 g):

🚶

25min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

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

What is Mulberry Compote?

Mulberry Compote is a traditional Turkish-style sweet made by gently cooking ripe mulberries until they soften and their juices thicken. Recipes vary from household to household, but the fruit’s natural sweetness and slight tartness are usually the focus.

Its soft, spoonable texture works served warm or chilled, on its own or with plain yoghurt; it can also be offered as a simple dessert alongside tea. It is fruit-based and very low in fat, though added sugar varies by recipe. For a lighter serving, keep the sweetening modest and pair it with unsweetened yoghurt.

How Nutritious Is Mulberry Compote?

Nutrient density

Medium

38/ 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

41/ 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 Mulberry 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 Mulberry 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 Mulberry 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

Mulberry Compote Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.