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A glass filled with lightly colored, translucent sweetened fruit liquid, with soft pieces of fruit visible beneath the surface.

Homemade sweetened compote Calories

Fruit compote with added sugar

In season: Summer · Autumn

CALORIES · 100 G

78kcal

GI

58medium

POTASSIUM · 100 G

65mg

FIBER · 100 G

0.8g

Quick answer

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.

Homemade sweetened compote Nutrition Facts

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%

Homemade sweetened compote nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories187 kcal
Total fat0.2 g0%
Saturated fat0.02 g0%
Trans fat0 g
Sodium4.8 mg0%
Total carbohydrate48.2 g18%
Fiber1.9 g7%
Protein0.7 g1%

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 Cup of Homemade sweetened compote?

ServingAmountCalories
1 cup (medium)240 g187 kcal
1 tablespoon (small)20 g16 kcal
100 g100 g78 kcal
1 serving (small)150 g117 kcal
1 cup (small)180 g140 kcal
1 bottle (small)250 g195 kcal
1 serving (medium)250 g195 kcal
1 cup (large)320 g250 kcal

Calculated from 78 calories per 100 g.

Frequently Asked Questions About Homemade sweetened compote

What is homemade sweetened compote?

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.

How is homemade sweetened compote different from jam?

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.

Which fruits are best for homemade sweetened compote?

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.

How long does homemade sweetened compote last in the fridge?

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.

Can you freeze homemade sweetened compote?

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.

Can homemade sweetened compote be made without added sugar?

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.

Should you peel fruit for homemade sweetened compote?

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.

Why does homemade sweetened compote turn mushy?

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.

Can homemade sweetened compote be canned for long-term storage?

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.

What can you serve with homemade sweetened compote?

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.

Homemade sweetened compote Vitamins & Minerals

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

Homemade sweetened compote Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

28.8
High

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

How to Burn Off Homemade sweetened compote

To burn the 187 calories in 1 cup (medium) (240 g):

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

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

What is Homemade sweetened compote?

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.

How Nutritious Is Homemade sweetened compote?

Nutrient density

Low

24/ 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

37/ 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.

Is Homemade sweetened 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 Homemade sweetened 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 Homemade sweetened 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

Homemade sweetened compote Fat Profile

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.