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Plum Compote Calories
Sweet, slightly tart, traditional fruit dessert
CALORIES
GI
POTASSIUM
FIBER
Plum Compote Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
21.5g
· 97%
Protein
0.4g
· 2%
Fat
0.1g
· 1%
Fiber
1.2g
Plum Compote Vitamins & Minerals
Vitamins
Vitamin C
3.5mg · 4% DV
Vitamin K
3.2µg · 3% DV
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
Minerals
Potassium ⭐
120mg · 4% DV
Phosphorus
15mg · 2% DV
Calcium
11mg · 1% DV
Magnesium
6mg · 1% DV
Plum Compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plum Compote Processed?
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.
Does Plum Compote Contain Allergens?
No known major allergens
Which Diets Is Plum 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 Compote Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plum Compote
Plum Compote — Frequently Asked Questions
How can plum compote be served as part of a more balanced meal?
Its sweet, fruity flavor pairs well with protein-rich foods such as plain yogurt, kefir, or cottage cheese. It can also be served in a small bowl alongside a savory meal with grains.
How long does homemade plum compote keep in the fridge?
Cool it promptly and store it in a sealed container; it is generally best used within 3 to 4 days. Discard it if it develops mold, bubbling, or an off smell.
Can plum compote be frozen?
Yes. Freeze it in small portions once fully cooled. The fruit may become softer after thawing, but the compote still works well in yogurt, porridge, or desserts.
Does plum compote need added sugar?
No. Ripe or dried plums provide natural sweetness, so it can be made without added sugar. Taste it after cooking and add only a small amount if needed.
What is the difference between plum compote and stewed plums?
The terms overlap, but compote usually refers to fruit gently cooked in liquid, sometimes with spices or sweetener. Stewed plums may be cooked with less liquid and can be thicker.
Can plum compote help with constipation?
Compote made with dried plums may support regularity, partly because it adds fluid and contains naturally occurring compounds found in plums. Results vary, and ongoing constipation should be discussed with a healthcare professional.
Is it okay to have plum compote at night?
Yes, but a large serving close to bedtime may be uncomfortable for people prone to reflux or a sensitive stomach. Choose a modest portion and avoid lying down immediately afterward.
Is plum compote better before or after exercise?
Its fruit-based carbohydrates can make it a light pre-workout option when eaten well before activity. After exercise, pair it with a protein food such as yogurt or milk for a more complete recovery snack.
Can plum compote treat a urinary tract infection?
No. It can contribute to fluid intake, but it does not treat a urinary tract infection. Burning urination, fever, back pain, or persistent symptoms need medical advice.
Who should be careful with plum compote?
People managing blood sugar should be especially mindful of portion size and recipes made with added sugar. Plums can also trigger bloating, cramps, or looser stools in some people with sensitive digestion.
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Nutrition data compiled from USDA FoodData Central and scientific sources.