2 tablespoon (medium) of Raspberry compote (40 g) has 37 calories. That works out to 92 calories per 100 g. It contains 9 g of carbs, 0.3 g of protein, 0.1 g of fat and 1.2 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Raspberry compote Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

22.4g

· 8% DV

Protein

0.7g

· 1% DV

Fat

0.3g

· 0% DV

Fiber

3.1g

· 11% DV

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

Calories come from: Carbs 94% · Protein 3% · Fat 3%

Raspberry compote Vitamins & Minerals

Vitamins

Vitamin C

12mg · 13% DV

Folate

18µg · 5% DV

Vitamin K

5µg · 4% DV

0.5mg · 3% DV

Minerals

Iron

1mg · 6% DV

Magnesium

16mg · 4% DV

Potassium ⭐

120mg · 4% DV

Phosphorus

22mg · 3% DV

How Nutritious Is Raspberry compote?

Nutrient density

Medium

42/ 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

47/ 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.

Raspberry compote Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Raspberry compote

To burn the 92 calories in 100 g:

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.03g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Raspberry compote

🍇vs🧴

Raspberry compote vs Hawthorn Vinegar74 kcal more per 100 g

→🍇vs🌯

Raspberry compote vs Tantuni118 kcal fewer per 100 g

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Raspberry compote vs Chicken Wrap103 kcal fewer per 100 g

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Raspberry compote vs Protein Bar258 kcal fewer per 100 g

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Foods Similar to Raspberry compote

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Raspberry compote

How many calories are in raspberry compote?

Raspberry compote provides 92 calories per 100 g. The same amount contains 22.4 g of carbohydrates, 0.7 g of protein, and 0.3 g of fat.

Is raspberry compote suitable for a vegan and gluten-free diet?

Yes. Based on the provided dietary compatibility information, raspberry compote is suitable for vegan, vegetarian, and gluten-free diets, as well as Mediterranean, flexitarian, and omnivore eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026