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Dried fruit compote Calories
Traditional compote made from dried fruits, naturally sweet and fiber-containing
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Dried fruit 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, 0.2 g of fat and 3.8 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Dried fruit compote Nutrition Facts
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
41.3g
· 15% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 3% · Fat 1%
Dried fruit compote nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 41.3 g | 15% |
| Fiber | 3.8 g | 14% |
| 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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How Many Calories in 1 Cup of Dried fruit compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 1 tablespoon (chopped) | 15 g | 10 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 cup (small) | 180 g | 122 kcal |
| 1 serving (large) | 250 g | 170 kcal |
| 1 bottle (small) | 250 g | 170 kcal |
| 1 cup (large) | 320 g | 218 kcal |
| 1 bottle (large) | 500 g | 340 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Dried fruit compote
What is dried fruit compote?
Dried fruit compote is fruit simmered in water until tender, making a lightly thickened, sweet liquid with pieces of fruit. It can be served as a drink or spooned over porridge, yogurt, or other dishes.
How do you make dried fruit compote?
To make dried fruit compote, rinse dried fruit, simmer it in water until tender, and let the mixture cool before serving. Use a mix such as apricots, raisins, prunes, and apples; add firmer pieces first so they cook evenly.
Do you need to add sugar to dried fruit compote?
No, dried fruit compote does not need added sugar. Dried fruit releases sweetness as it simmers, so taste the liquid before sweetening; a little lemon juice can balance the flavor if it tastes too sweet.
Which dried fruits are best for dried fruit compote?
Apricots, raisins, prunes, and dried apples all work well in dried fruit compote. Mix fruits with different textures for a fuller flavor, and add firmer or larger pieces earlier because they may take longer to soften.
Is dried fruit compote served hot or cold?
Dried fruit compote can be served warm, at room temperature, or chilled. Chilling gives the fruit time to flavor the liquid, while a warm serving works well as a simple dessert or alongside breakfast.
Is dried fruit compote the same as jam?
No, dried fruit compote is not the same as jam. Compote is simmered with enough liquid to remain spoonable or drinkable, while jam is cooked down to a thicker spread and is usually preserved differently.
How long does dried fruit compote last in the fridge?
Dried fruit compote keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and discard it if it develops an off smell, bubbles, or an unusual appearance.
What spices can you add to dried fruit compote?
Cinnamon, cloves, and citrus peel pair well with dried fruit compote. Simmer a cinnamon stick or a small amount of clove with the fruit, then remove whole spices before serving so they do not overpower the fruit.
Can dried fruit compote be made with no added sugar?
Yes, dried fruit compote can be made without any added sugar. Choose naturally sweet dried fruits, simmer them until they flavor the water, and taste before adding anything; lemon juice can brighten the result without sweetening it.
Can people with diabetes drink dried fruit compote?
People with diabetes may be able to include dried fruit compote, but sugars from the dried fruit move into the liquid too. Keep the serving in line with your blood-glucose plan and ask your clinician or dietitian what amount suits you.
Dried fruit compote Vitamins & Minerals
Vitamins
B6
0.12mg · 7% DV
B3
0.96mg · 6% DV
B2
0.07mg · 5% DV
Vitamin K
6µg · 5% DV
Minerals
Copper
0.19mg · 21% DV
Potassium ⭐
432mg · 13% DV
Manganese
0.29mg · 13% DV
Magnesium
29mg · 7% DV
Sodium
7.2mg · 0% DV
Dried fruit compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried fruit compote
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.
What is Dried fruit compote?
Dried fruit compote is made by gently simmering dried fruits—often a mix such as apricots, prunes, raisins or apples—in water, sometimes with added sugar. Across parts of Central and Eastern Europe, compotes are a familiar home-style drink or dessert; in Turkey, a similar preparation is often called hoşaf. The fruit softens as it cooks, giving the liquid a mellow sweetness and the pieces a pleasantly tender texture.
Serve it chilled or at room temperature, alongside a meal or as a simple dessert. It contributes some fibre from the fruit, while its sweetness comes largely from the fruit itself; leaving out added sugar keeps the flavour less sweet. Add extra water for a lighter drink, or serve the softened fruit separately by spoon.
How Nutritious Is Dried fruit compote?
Nutrient density
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.
Satiety score
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.
Is Dried 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 Dried fruit compote Contain Allergens?
No known major allergens
Which Diets Is Dried fruit compote Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dried fruit 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.