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Lightly sweetened mulberry compote Calories
Lightly sweetened fruit compote with fiber and antioxidants
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lightly sweetened mulberry compote (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 26.4 g of carbs, 1.2 g of protein, 0.4 g of fat and 3.2 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Lightly sweetened mulberry compote Nutrition Facts
Selected: 1 cup (medium) · 200 g
110
KCAL / 200G
Carbs
26.4g
· 10% DV
Protein
1.2g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 4% · Fat 3%
Lightly sweetened mulberry compote nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 3.2 g | 11% |
| 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 Lightly sweetened mulberry compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 110 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 tablespoon (medium) | 15 g | 8 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 150 g | 83 kcal |
| 1 serving (medium) | 200 g | 110 kcal |
| 1 bottle (medium) | 250 g | 138 kcal |
| 1 cup (large) | 300 g | 165 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Lightly sweetened mulberry compote
How do you make lightly sweetened mulberry compote?
Lightly sweetened mulberry compote is made by gently simmering mulberries in water until tender, then adding a little sugar to taste. Let it cool before serving, since the fruit’s sweetness becomes more noticeable as the compote rests.
Can you make lightly sweetened mulberry compote with dried mulberries?
Yes, lightly sweetened mulberry compote can be made with dried mulberries. Rinse them first and soak them briefly if they are very dry, then simmer until tender. Dried fruit tastes more concentrated, so add sugar only after tasting.
Is lightly sweetened mulberry compote made with black or white mulberries?
Lightly sweetened mulberry compote can be made with either black or white mulberries. Black mulberries usually give it a deeper color and stronger flavor, while white mulberries make a milder-tasting compote; combining both works too.
Can you use frozen mulberries for lightly sweetened mulberry compote?
Yes, frozen mulberries work for lightly sweetened mulberry compote. Add them straight to the pot and simmer gently; they may release more liquid than fresh fruit, so wait until the end before deciding whether the compote needs extra water.
How long does lightly sweetened mulberry compote last in the fridge?
Lightly sweetened mulberry compote keeps best in a covered container in the refrigerator and should be eaten promptly. Do not leave it sitting at room temperature for long, and discard it if it develops an off smell, foam, or an unusual appearance.
Can you freeze lightly sweetened mulberry compote?
Yes, lightly sweetened mulberry compote can be frozen in a freezer-safe, sealed container. Leave room for expansion, thaw it in the refrigerator, and stir before serving; the mulberries may become softer after thawing.
What should you serve with lightly sweetened mulberry compote?
Lightly sweetened mulberry compote pairs well with roast or grilled meats, rice dishes, and savory pastries. You can also serve it on its own as a simple fruit dessert, rather than pairing it with another sweet.
How much sugar should you add to lightly sweetened mulberry compote?
Add only enough sugar to complement the mulberries, since their natural sweetness varies with ripeness and whether they are fresh or dried. Simmer the fruit first, taste the liquid, then stir in sugar gradually.
Is lightly sweetened mulberry compote the same as mulberry jam?
No, lightly sweetened mulberry compote is not the same as mulberry jam. Compote contains fruit cooked in a thinner liquid and is usually served with a spoon, while jam is reduced to a thicker spreadable consistency.
Can people with diabetes eat lightly sweetened mulberry compote?
People with diabetes may be able to include a small portion of lightly sweetened mulberry compote, but its fruit and added sugar can raise blood glucose. The suitable portion depends on an individual’s meal plan and medication, so ask a clinician or dietitian for personal guidance.
Lightly sweetened mulberry compote Vitamins & Minerals
Vitamins
Vitamin C
21mg · 23% DV
Vitamin K
11µg · 9% DV
Vitamin E
0.9mg · 6% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.14mg · 16% DV
Potassium ⭐
320mg · 9% DV
Iron
1.5mg · 8% DV
Sodium
4mg · 0% DV
Lightly sweetened mulberry compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly sweetened mulberry compote
To burn the 110 calories in 1 cup (medium) (200 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 Lightly sweetened mulberry compote?
Lightly sweetened mulberry compote is a Turkish-style fruit preparation made by simmering mulberries with water and a little sugar. It can be made with fresh or dried fruit; as the berries soften, they lend the cooking liquid their deep colour and distinctive sweetness. Unlike a thick preserve, it is usually served with plenty of its fragrant liquid.
Serve it chilled as a refreshing side to a home-cooked meal, or as part of an iftar spread. It is a low-fat fruit dish that also provides some fibre. For a lighter version, use ripe mulberries and start with less sugar, adding only enough to suit the fruit and your taste.
How Nutritious Is Lightly sweetened mulberry 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 Lightly sweetened mulberry 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 Lightly sweetened mulberry compote Contain Allergens?
No known major allergens
Which Diets Is Lightly sweetened mulberry 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
Lightly sweetened mulberry compote Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.