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Mandarin compote Calories
Sweetened fruit compote; contains vitamin C.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mandarin compote (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 41.3 g of carbs, 1 g of protein, 0.2 g of fat and 2.9 g of fiber. Its 33.6 mg of Vitamin C covers 37% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mandarin compote Nutrition Facts
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
41.3g
· 15% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% 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 97% · Protein 2% · Fat 1%
Mandarin 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 | 2.9 g | 10% |
| Protein | 1 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 Mandarin compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 1 tablespoon (small) | 20 g | 14 kcal |
| 4 tablespoon (medium) | 80 g | 54 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (whole) | 110 g | 75 kcal |
| ½ cup (half) | 120 g | 82 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1.5 cup (large) | 360 g | 245 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Mandarin compote
What is Mandarin compote made from?
Mandarin compote is made by gently cooking mandarin segments in water, usually with sugar. Some recipes add citrus zest or spices, but removing seeds and any bitter white pith keeps the fruit's flavor cleaner.
How do you keep Mandarin compote from tasting bitter?
Avoid cooking the segments with seeds or much white pith, which can make Mandarin compote bitter. If you add zest, use only the thin colored layer and remove it before serving.
Can you make Mandarin compote with canned mandarins?
Yes, canned mandarin segments work in Mandarin compote, but they are already soft and often packed in syrup. Drain them first, reduce or omit added sugar, and stir them in near the end of cooking.
Should you peel mandarins before making Mandarin compote?
Yes, peel the mandarins and remove any seeds before making Mandarin compote. The segments cook evenly without the peel, while a little finely grated colored zest can add aroma without the bitterness of the white pith.
What can you serve with Mandarin compote?
Mandarin compote pairs well with plain yogurt, porridge, pancakes, or a simple cake. You can also serve it as a chilled fruit dessert after a meal, using both the segments and a little of the syrup.
How long does Mandarin compote last in the fridge?
Keep Mandarin compote in a covered container in the refrigerator and use it within about three days. Serve it with a clean spoon, and discard it if its smell, appearance, or taste changes.
Can you freeze Mandarin compote?
Yes, Mandarin compote can be frozen in an airtight container. The mandarin segments may turn softer after thawing, so it is best used in yogurt, porridge, or baking rather than served for their firm texture.
Can Mandarin compote be made without added sugar?
Yes, ripe mandarins can be cooked into compote without adding sugar. The result will taste less syrupy, and the sugar-free compote should still be refrigerated and eaten promptly.
Is Mandarin compote the same as mandarin marmalade?
No, Mandarin compote has tender fruit pieces in a pourable syrup, while mandarin marmalade is cooked down to a thicker spread. Marmalade commonly includes peel, giving it a more concentrated citrus flavor.
Can people with diabetes eat Mandarin compote?
People with diabetes can include Mandarin compote, but added sugar and the portion can affect blood glucose. Choosing an unsweetened version may help; ask your doctor or dietitian what amount suits your care plan.
Mandarin compote Vitamins & Minerals
Vitamins
Vitamin C
33.6mg · 37% DV
B1
0.1mg · 8% DV
Folate
28.8µg · 7% DV
B6
0.12mg · 7% DV
Minerals
Potassium ⭐
324mg · 10% DV
Copper
0.07mg · 8% DV
Calcium
58mg · 6% DV
Magnesium
19mg · 5% DV
Sodium
7.2mg · 0% DV
Mandarin compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mandarin 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 Mandarin compote?
Mandarin compote is made by gently cooking mandarin segments in water, usually with sugar, until the fruit softens and the liquid turns fragrant. It fits the Turkish home-cooking tradition of making compote with seasonal fruit, and is an easy way to use a plentiful crop of mandarins.
Serve it chilled or at room temperature as a light dessert after a meal; it can also bring a refreshing, citrusy note to an iftar spread. The fruit should be tender but still hold its shape, with a sweet, lightly syrupy liquid. Most of its energy comes from carbohydrates, while mandarins contribute vitamin C. Use less added sugar for a lighter compote, or spoon it over plain yogurt.
How Nutritious Is Mandarin 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 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
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
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
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.