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Sweet, mildly tart, antioxidant-rich
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 2.2 g | 8% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 120 g | 102 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 0.25 cup (small) | 60 g | 51 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (medium) | 100 g | 85 kcal |
| 1 piece (large) | 150 g | 128 kcal |
| 1 bottle (medium) | 200 g | 170 kcal |
| 1 cup (large) | 240 g | 204 kcal |
Calculated from 85 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 102 calories in ½ cup (medium) (120 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.
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.
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
0.02g
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.