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Glossy orange mandarin segments sit in clear golden syrup in a small serving bowl, their curved shapes and delicate pulp visible beneath the surface.

Mandarin compote Calories

Cooked mandarin fruit compote; fruit-forward and lightly fibrous.

In season: Autumn · Winter

CALORIES · 100 G

78kcal

GI

52medium

POTASSIUM · 100 G

145mg

FIBER · 100 G

1.6g

Quick answer

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.

Mandarin compote Nutrition Facts

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%

Mandarin compote nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories140 kcal
Total fat0.4 g1%
Saturated fat0.04 g0%
Trans fat0 g
Sodium3.6 mg0%
Total carbohydrate34.6 g13%
Fiber2.9 g10%
Protein0.9 g2%

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 Mandarin compote?

ServingAmountCalories
1 cup (medium)180 g140 kcal
1 tablespoon (small)20 g16 kcal
2 tablespoon (medium)40 g31 kcal
½ cup (half)90 g70 kcal
100 g100 g78 kcal
1 serving (small)120 g94 kcal
1 serving (large)200 g156 kcal
1 piece (whole)250 g195 kcal
1.5 cup (large)270 g211 kcal

Calculated from 78 calories per 100 g.

Frequently Asked Questions About Mandarin compote

How do you make Mandarin compote?

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.

Can you make Mandarin compote without sugar?

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.

Do you peel mandarins for Mandarin compote?

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.

How do you stop Mandarin compote from tasting bitter?

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.

What is the difference between Mandarin compote and mandarin jam?

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.

How long does Mandarin compote last in the fridge?

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.

Can you freeze Mandarin compote?

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.

How do you serve Mandarin compote?

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.

Can you use clementines or satsumas in Mandarin compote?

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.

What spices go well in Mandarin compote?

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.

Mandarin compote Vitamins & Minerals

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

Mandarin compote Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

18
Medium

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

How to Burn Off Mandarin compote

To burn the 140 calories in 1 cup (medium) (180 g):

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

What is Mandarin compote?

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.

How Nutritious Is Mandarin compote?

Nutrient density

Medium

46/ 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

41/ 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 Mandarin 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 Mandarin 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 Mandarin 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

Mandarin compote Fat Profile

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.