1 cup (medium) of Unsweetened plum compote (240 g) has 110 calories. That works out to 46 calories per 100 g. It contains 27.8 g of carbs, 1 g of protein, 0.5 g of fat and 3.6 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.

Unsweetened plum compote Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

11.6g

· 4% DV

Protein

0.4g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

1.5g

· 5% DV

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

Calories come from: Carbs 93% · Protein 3% · Fat 4%

Unsweetened plum compote Vitamins & Minerals

Vitamins

Vitamin C

3.5mg · 4% DV

Vitamin K

4.5µg · 4% DV

0.4mg · 3% DV

0.02mg · 2% DV

Minerals

Potassium ⭐

150mg · 4% DV

Magnesium

7mg · 2% DV

Phosphorus

14mg · 2% DV

Calcium

6mg · 1% DV

How Nutritious Is Unsweetened plum compote?

Nutrient density

Medium

48/ 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

44/ 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.

Unsweetened plum compote Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Unsweetened plum compote

To burn the 46 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Unsweetened 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 Unsweetened plum 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 Unsweetened plum compote Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Unsweetened plum compote Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Unsweetened plum compote

🫙vs🍓

Unsweetened plum compote vs Strawberry14 kcal more per 100 g

→🫙vs🥑

Unsweetened plum compote vs Avocado114 kcal fewer per 100 g

→🫙vs🍑

Unsweetened plum compote vs Peach7 kcal more per 100 g

→🫙vs🍇

Unsweetened plum compote vs Dried Raisins253 kcal fewer per 100 g

→

Foods Similar to Unsweetened plum compote

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Unsweetened plum compote

How many calories are in unsweetened plum compote?

Unsweetened plum compote provides 46 calories per 100 g. A 100 g serving also contains 11.6 g of carbohydrates, 0.4 g of protein, and 0.2 g of fat.

Is unsweetened plum compote suitable for a low-glycemic diet?

With a glycemic index of 38, unsweetened plum compote is a low-GI option. It contains 11.6 g of carbohydrates and 1.5 g of fiber per 100 g.

Have another question about Unsweetened plum compote?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026