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Cooked mandarin fruit compote; fruit-forward and lightly fibrous.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mandarin compote (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 34.6 g of carbs, 0.9 g of protein, 0.4 g of fat and 2.9 g of fiber. Its 32.4 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
140
KCAL / 180G
Carbs
34.6g
· 13% DV
Protein
0.9g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 2% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 34.6 g | 13% |
| Fiber | 2.9 g | 10% |
| Protein | 0.9 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) | 180 g | 140 kcal |
| 1 tablespoon (small) | 20 g | 16 kcal |
| 2 tablespoon (medium) | 40 g | 31 kcal |
| ½ cup (half) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 1 serving (large) | 200 g | 156 kcal |
| 1 piece (whole) | 250 g | 195 kcal |
| 1.5 cup (large) | 270 g | 211 kcal |
Calculated from 78 calories per 100 g.
To make Mandarin compote, peel the mandarins, separate them into segments, and simmer them gently with water and sugar until tender. Let the fruit cool in its syrup so the segments take on the citrus flavor.
Yes, Mandarin compote can be made without added sugar, especially with ripe, naturally sweet fruit. Taste it after cooking; if it is too tart, sweeten it gradually rather than adding a large amount at the start.
Yes, peel the mandarins and remove any seeds before making Mandarin compote. The segments are usually cooked without their skins, since the peel can make the syrup bitter and is harder to eat in a soft compote.
Keep the peel, seeds, and thick white pith out of Mandarin compote, as these can add bitterness. Simmer the fruit gently and stop cooking once the segments are tender to avoid an overly strong, cooked-citrus taste.
Mandarin compote has tender fruit pieces served in a relatively light syrup, while mandarin jam is cooked down with more sugar to a thicker, spreadable texture. Compote is usually eaten with a spoon or served alongside another dish.
Keep Mandarin compote in a covered container in the refrigerator and eat it within a few days. Cool it before storing, use a clean spoon when serving, and discard it if its smell or appearance changes.
Yes, Mandarin compote can be frozen in a freezer-safe container once it has cooled. The mandarin segments may become softer after thawing, so frozen compote works especially well stirred into yogurt or served as a topping.
Serve Mandarin compote chilled or at room temperature, on its own or spooned over yogurt, porridge, pancakes, or cake. Its citrus syrup also pairs well with creamy desserts that benefit from a bright, fruity topping.
Yes, clementines and satsumas work well in Mandarin compote because they are easy to peel and divide into segments. Taste the fruit first and adjust the sweetness, since different varieties can be noticeably more tart or sweet.
Cinnamon, cardamom, and a little ginger pair well with Mandarin compote without hiding its citrus flavor. Add only a small amount while it simmers, then remove whole spices before serving so they do not overpower the fruit.
Vitamins
Vitamin C
32.4mg · 36% DV
B1
0.07mg · 6% DV
Folate
21.6µg · 5% DV
B6
0.09mg · 5% DV
Minerals
Potassium ⭐
261mg · 8% DV
Copper
0.05mg · 6% DV
Calcium
43mg · 4% DV
Magnesium
16mg · 4% DV
Sodium
3.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 140 calories in 1 cup (medium) (180 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.
Mandarin compote is a simple fruit dessert made by gently simmering mandarin segments in water, often with sugar. It fits the Turkish tradition of fruit compotes, where seasonal fruit is cooked until tender and its flavour infuses the liquid.
Serve it chilled, either after a meal or alongside a spread; the soft citrus pieces and lightly sweet, fragrant syrup are refreshing without feeling heavy. Its nutrition comes mainly from carbohydrates, with a little fibre from the fruit. For a less-sweet version, use less sugar and let ripe mandarins provide more of the flavour; a strip of peel can add aroma, but remove it before serving if you prefer a smoother taste.
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
0.04g
MONOUNSATURATED
0.05g
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.