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Fruit compote with added sugar
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Homemade sweetened compote (240 g) has 187 calories. That works out to 78 calories per 100 g. It contains 48.2 g of carbs, 0.7 g of protein, 0.2 g of fat and 1.9 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
187
KCAL / 240G
Carbs
48.2g
· 18% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 1% · Fat 1%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 1.9 g | 7% |
| Protein | 0.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 187 kcal |
| 1 tablespoon (small) | 20 g | 16 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 150 g | 117 kcal |
| 1 cup (small) | 180 g | 140 kcal |
| 1 bottle (small) | 250 g | 195 kcal |
| 1 serving (medium) | 250 g | 195 kcal |
| 1 cup (large) | 320 g | 250 kcal |
Calculated from 78 calories per 100 g.
Homemade sweetened compote is fruit gently cooked with water and sugar until tender, usually served with its cooking liquid. Unlike a smooth purée, it often contains recognizable pieces of fruit and can be served chilled or warm.
Homemade sweetened compote is usually looser and contains more liquid than jam, with fruit pieces often left intact. Jam is cooked down to a thicker spread and is generally intended for bread or other foods.
Apples, pears, plums, cherries, peaches, and berries all work well in homemade sweetened compote. For a mixed batch, combine fruits with similar cooking times or add firmer fruit first so everything becomes tender without falling apart.
Homemade sweetened compote generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and discard it if you notice mold, bubbling, or an off smell.
Yes, homemade sweetened compote can be frozen in freezer-safe containers. Leave room for expansion, then thaw it in the refrigerator; the fruit may become softer after freezing, so it is best served as a topping or stirred before serving.
Yes, homemade sweetened compote can be made without added sugar. Choose ripe, naturally sweet fruit and simmer it with water; spices such as cinnamon can add aroma without making the compote sweeter.
Peeling fruit for homemade sweetened compote is optional and depends on the fruit and the texture you prefer. Thin-skinned fruit can often be cooked unpeeled after washing, while tougher skins may be more pleasant to remove.
Homemade sweetened compote turns mushy when the fruit is overcooked or stirred too vigorously. Cut pieces evenly, simmer gently, and add delicate fruit later than firm fruit so it softens without breaking down completely.
Yes, homemade sweetened compote can be canned, but it needs a tested canning recipe and proper processing for safe shelf storage. Simply pouring hot compote into a jar is not a reliable way to preserve it at room temperature.
Homemade sweetened compote can be served on its own as a chilled drink or spooned over yogurt, oatmeal, pancakes, or ice cream. Keep the fruit and liquid together if serving it as a drink; drain some liquid for a topping.
Vitamins
Vitamin C
6mg · 7% DV
B3
0.72mg · 5% DV
B6
0.07mg · 4% DV
B1
0.05mg · 4% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.14mg · 6% DV
Potassium ⭐
156mg · 5% DV
Phosphorus
22mg · 3% DV
Sodium
4.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 187 calories in 1 cup (medium) (240 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.
Homemade sweetened compote is made by simmering fruit in water with sugar. Apples, pears, cherries, apricots and other seasonal fruit can all work; the fruit may be left in pieces, with a lightly syrupy cooking liquid. The flavour and texture depend on the fruit and how long it is cooked.
In Turkey, compote is commonly served chilled alongside a meal, as a refreshing drink in warm weather, or at iftar. It can be spooned into a bowl with the fruit or served mainly for its liquid. Its energy comes mostly from carbohydrates, with little protein or fat. To make it less sweet, use ripe, fragrant fruit and reduce the added sugar; it pairs well with a savoury meal.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
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
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.