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Raspberry compote Calories
Fruit compote with moderate vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raspberry compote (120 g) has 110 calories. That works out to 92 calories per 100 g. It contains 27.7 g of carbs, 0.6 g of protein, 0.4 g of fat and 3.8 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Raspberry compote Nutrition Facts
Selected: 1 serving (medium) · 120 g
110
KCAL / 120G
Carbs
27.7g
· 10% DV
Protein
0.6g
· 1% DV
Fat
0.4g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 2% · Fat 3%
Raspberry compote nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 27.7 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 0.6 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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How Many Calories in 1 Serving of Raspberry compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 110 kcal |
| 1 tablespoon (small) | 20 g | 18 kcal |
| 1 piece (mini) | 30 g | 28 kcal |
| 2 tablespoon (medium) | 40 g | 37 kcal |
| 0.25 cup (quarter) | 60 g | 55 kcal |
| 100 g | 100 g | 92 kcal |
| ½ cup (half) | 120 g | 110 kcal |
| 1 serving (large) | 180 g | 166 kcal |
| 1 cup (whole) | 240 g | 221 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Raspberry compote
How do you make raspberry compote?
Raspberry compote is made by gently simmering raspberries with water and a sweetener until the fruit softens and releases its juice. Stir lightly to keep some berries whole, then cool or serve warm.
Can you make raspberry compote with frozen raspberries?
Yes, frozen raspberries work well in raspberry compote and do not need to be thawed first. They release extra liquid as they cook, so simmer the mixture until it reaches the consistency you want.
How do you stop raspberries from falling apart in compote?
To keep raspberries more intact in compote, use gentle heat and avoid frequent stirring. Add the berries after the liquid is hot, then stop cooking as soon as they soften; very ripe or frozen berries break down more easily.
Is raspberry compote the same as raspberry sauce?
No, raspberry compote usually contains softened pieces of fruit in a light syrup, while raspberry sauce is often blended or strained until smooth. You can turn compote into a sauce by mashing or sieving it.
Can raspberry compote be canned for pantry storage?
Raspberry compote can be canned, but it needs a tested canning recipe and the correct processing method for safe room-temperature storage. Without that, keep it refrigerated or frozen rather than sealing a hot jar for the pantry.
How long does raspberry compote last in the fridge?
Raspberry compote keeps for about three days in a covered container in the refrigerator. Use a clean spoon each time, and discard it if it develops an off smell, visible mold, or an unusual appearance.
Can you freeze homemade raspberry compote?
Yes, homemade raspberry compote freezes well. Cool it first, leave a little room in the container for expansion, and thaw it in the refrigerator; the raspberries may be softer after thawing.
What can you serve with raspberry compote?
Raspberry compote goes well with yogurt, oatmeal, pancakes, waffles, cheesecake, and ice cream. Its tart-sweet fruit also works as a topping for rice pudding or other mild, creamy desserts.
Can raspberry compote be made without added sugar?
Yes, you can make raspberry compote without added sugar. Ripe berries give a sweeter result, and a little water is usually enough to help them cook; taste the fruit before deciding whether to sweeten it.
Should you remove the seeds from raspberry compote?
Removing the seeds from raspberry compote is optional. Press the cooked fruit through a fine-mesh sieve for a smooth topping, or leave the seeds in for a more textured compote.
Raspberry compote Vitamins & Minerals
Vitamins
Vitamin C
14.4mg · 16% DV
Vitamin K
9.36µg · 8% DV
Vitamin E
0.96mg · 6% DV
Folate
21.6µg · 5% DV
Minerals
Manganese
0.54mg · 23% DV
Copper
0.1mg · 11% DV
Potassium ⭐
174mg · 5% DV
Magnesium
19mg · 5% DV
Sodium
3.6mg · 0% DV
Raspberry compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raspberry compote
To burn the 110 calories in 1 serving (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.
What is Raspberry compote?
Raspberry compote is made by gently cooking raspberries, usually with water and sugar, until they soften and release their juices. It is a simple fruit preparation found in many European cuisines, rather than a preserve intended for long storage.
Serve it chilled or warm over porridge, yoghurt, pancakes or ice cream; it also makes an easy dessert alongside a spoonful of cream. The berries contribute some fibre, while much of the carbohydrate comes from the fruit and any added sugar. For a less sweet version, use less sugar and let the raspberries’ tart flavour come through.
How Nutritious Is Raspberry compote?
Nutrient density
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.
Satiety score
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.
Is Raspberry 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 Raspberry compote Contain Allergens?
No known major allergens
Which Diets Is Raspberry 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
Raspberry compote Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.