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Fruit Compote Calories
Sweet dessert made from various fruits cooked in sugar syrup.
CALORIES
GI
POTASSIUM
FIBER
Fruit Compote Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
21g
· 97%
Protein
0.4g
· 2%
Fat
0.1g
· 1%
Fiber
1.5g
Fruit Compote Vitamins & Minerals
Vitamins
Vitamin C
4mg · 4% DV
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
B5
0.1mg · 2% DV
Minerals
Phosphorus
12mg · 2% DV
Potassium ⭐
60mg · 2% DV
Calcium
10mg · 1% DV
Magnesium
6mg · 1% DV
Fruit Compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fruit 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 Fruit Compote Contain Allergens?
No known major allergens
Which Diets Is Fruit 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
Fruit Compote Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fruit Compote
Fruit Compote — Frequently Asked Questions
How should fruit compote be stored?
Let it cool, then keep it in a covered container in the refrigerator. It will usually stay fresh for 3 to 4 days when handled with a clean spoon; discard it if it develops mold, foam, or a sour smell.
Can fruit compote be frozen?
Yes. Freeze fully cooled compote in airtight containers, leaving some room for expansion. The fruit may become softer after thawing, so it works especially well in yogurt, porridge, smoothies, or as a dessert topping.
How can I keep the fruit pieces from turning mushy in compote?
Add firmer fruits first and delicate fruits later, rather than cooking everything together. Simmer gently and stop cooking as soon as the fruit is tender.
Is fruit compote as good as fresh fruit?
Compote still contains fruit, but cooking changes its texture and added sugar may be used. Fresh fruit is generally the better everyday staple, while compote can add variety as a portion-controlled option.
Does fruit compote need added sugar?
No. Ripe fruit can make a naturally sweet compote, while cinnamon, vanilla, lemon zest, or spices can add flavor without extra sugar. Sugar is optional, not essential for making compote.
What goes well with fruit compote?
It pairs well with plain yogurt, cottage cheese, oatmeal, chia pudding, or whole-grain toast. Combining it with protein- or fat-containing foods can make a snack feel more satisfying than compote alone.
Is fruit compote better before or after a workout?
A small serving can be an easy-to-digest carbohydrate option before exercise. After training, pair it with a protein food such as Greek yogurt, kefir, or milk for a more balanced recovery snack.
Is it okay to eat fruit compote at night?
For most people, a modest portion is fine in the evening. However, a large serving of sweetened compote close to bedtime may worsen reflux or cause discomfort for people who are sensitive to sugary foods.
Why should people with diabetes be careful with fruit compote?
The fruit sugars, and especially any added sugar, can affect blood glucose levels. Unsweetened compote in a modest portion, eaten with yogurt or nuts and fitted into an individual meal plan, is often easier to manage than drinking a large amount of the syrup.
Should you eat the fruit pieces or just drink the compote liquid?
Eating the fruit pieces is usually the more filling choice because they provide the compote's fibre. The liquid can be enjoyable, but it may contain concentrated sweetness, particularly when sugar has been added.
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Nutrition data compiled from USDA FoodData Central and scientific sources.