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Fruit-based compote with some fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Apricot plum compote (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 41.3 g of carbs, 1.2 g of protein, 0.5 g of fat and 4.3 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
41.3g
· 15% DV
Protein
1.2g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 41.3 g | 15% |
| Fiber | 4.3 g | 15% |
| Protein | 1.2 g | 2% |
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 | 163 kcal |
| 1 tablespoon (small) | 20 g | 14 kcal |
| 1 piece (whole) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 80 g | 54 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 cup (small) | 160 g | 109 kcal |
| 1 serving (large) | 250 g | 170 kcal |
| 1 cup (large) | 320 g | 218 kcal |
Calculated from 68 calories per 100 g.
To make apricot plum compote, simmer pitted apricots and plums in water until tender, adding sugar only if desired. Keep the heat gentle so the fruit softens without falling apart, then let the compote cool before serving.
Apricot plum compote is cooked fruit served with its lightly sweetened cooking liquid. The apricots and plums are simmered until tender, so it is softer and more spoonable than fresh fruit but usually much looser than jam.
Yes, apricot plum compote can be made with dried apricots and dried plums. The result is more concentrated and sweet than a version made with fresh fruit; soaking the dried fruit first helps it soften evenly as it cooks.
No, sugar is optional in apricot plum compote. Ripe apricots and plums can sweeten the cooking liquid on their own; taste the fruit after it softens and add a little sugar only if you want a sweeter result.
Apricot plum compote is usually served chilled or at room temperature, with both the fruit and some of its liquid. It works as a simple dessert, a topping for porridge or yogurt, or an accompaniment to pancakes.
Apricot plum compote keeps for about three days in a covered container in the refrigerator. Use a clean spoon when serving, and discard it if its smell, appearance, or texture changes noticeably.
Yes, apricot plum compote can be frozen in a sealed, freezer-safe container once it has cooled. The fruit may be softer after thawing, so defrost it in the refrigerator and use it as a topping or dessert.
Simmer apricot plum compote gently and avoid frequent stirring to keep the fruit from turning mushy. Remove the pan from the heat as soon as the pieces are tender; firmer, ripe fruit also holds its shape better.
Yes, apricot plum compote can be made ahead and chilled before serving. Cooling gives the fruit time to absorb some of the cooking liquid; store it covered in the refrigerator and serve it within about three days.
No, apricot plum compote is not the same as jam. Compote is cooked briefly into soft pieces of fruit with a pourable liquid, while jam is cooked down to a thicker, spreadable preserve.
Vitamins
Vitamin C
10.8mg · 12% DV
Vitamin A
91.2µg · 10% DV
Vitamin K
10.08µg · 8% DV
Vitamin E
1.2mg · 8% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
432mg · 13% DV
Manganese
0.17mg · 7% DV
Phosphorus
38mg · 5% DV
Sodium
4.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 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.
Apricot plum compote is made by gently cooking apricots and plums in water, sometimes with added sugar. It is a familiar style of homemade fruit dessert in Turkish cooking, with recipes using fresh or dried fruit depending on the season and pantry.
The fruit turns tender while often keeping its shape, and the cooking liquid is sweet-tart and refreshing. In Turkey it is commonly served chilled after a meal or as part of a summer or iftar spread; elsewhere, it also works spooned over yogurt or porridge. It provides fruit-derived carbohydrates and some fibre, with very little fat. For a lighter version, use less sugar and let the fruit’s own flavour come through.
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.
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 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.
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
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.