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Fruit-based compote with moderate added sugar, cooked in water
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Medium-sugar compote (200 g) has 156 calories. That works out to 78 calories per 100 g. It contains 38.4 g of carbs, 0.6 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
156
KCAL / 200G
Carbs
38.4g
· 14% DV
Protein
0.6g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
2.2g
· 8% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 38.4 g | 14% |
| Fiber | 2.2 g | 8% |
| Protein | 0.6 g | 1% |
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) | 200 g | 156 kcal |
| 1 tablespoon (small) | 20 g | 16 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (small) | 150 g | 117 kcal |
| 1 serving (medium) | 180 g | 140 kcal |
| 1 cup (large) | 250 g | 195 kcal |
| 1 bottle (small) | 300 g | 234 kcal |
| 1 serving (large) | 300 g | 234 kcal |
Calculated from 78 calories per 100 g.
Medium-sugar compote is fruit simmered in water with a moderate amount of added sugar. In Turkish cooking, hoşaf commonly refers to a version made with dried fruit, served with the softened fruit still in the liquid.
Medium-sugar compote is a spoonable fruit drink or dessert with plenty of liquid, while jam is thick and concentrated. Compote is simmered in water and usually served with its fruit pieces rather than spread on bread.
Medium-sugar compote with dried fruit is made by simmering the fruit in water until tender, then adding sugar to taste. Start with the firmer fruit, since different dried fruits soften at different rates.
Dried apricots, raisins, prunes, and apples all work well in medium-sugar compote. You can use one kind or combine them; choosing fruits with different textures gives the finished compote more variety.
Add sugar to medium-sugar compote once the fruit has begun to soften. This lets you taste the liquid before sweetening it and adjust the amount, which is useful because dried fruit can already contribute sweetness.
Medium-sugar compote can be served hot, at room temperature, or chilled. Chilling gives the fruit time to flavor the liquid, and the cold version is often served alongside a meal or as a light dessert.
Cool medium-sugar compote and refrigerate it in a covered container. Avoid leaving it at room temperature for a long time, and discard it if it develops an off smell, bubbles, or an unusual appearance.
Yes, medium-sugar compote can be frozen in a suitable sealed container once it has cooled. The fruit may turn softer after thawing, so stir it before serving; freezing works best when you leave a little room in the container.
Yes, fresh fruit can be used in medium-sugar compote, though it usually cooks faster than dried fruit and gives a different texture. Add firmer fresh fruit first and softer pieces later so they do not break down completely.
Medium-sugar compote can be served on its own or spooned over plain yogurt, porridge, or a simple cake. Its sweet fruit and liquid also make a refreshing accompaniment to a savory meal.
Vitamins
Vitamin C
3.6mg · 4% DV
B6
0.06mg · 4% DV
B1
0.04mg · 3% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.12mg · 5% DV
Potassium ⭐
130mg · 4% DV
Phosphorus
18mg · 3% DV
Sodium
6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 156 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.
Medium-sugar compote is a Turkish fruit preparation, often made by simmering dried apricots, raisins or plums with water and sugar. The fruit usually stays whole or in large pieces, so it is more like a light, sweet drink with soft fruit than a smooth purée. It has a long place in Turkish home cooking.
It is commonly served chilled or at room temperature, alongside rice-based meals, and often appears at iftar or sahur during Ramadan. The flavour is fruity and gently syrupy. Its energy comes mainly from carbohydrates, with very little protein or fat. For a lighter version, use less added sugar and let the dried fruit provide more of the sweetness.
Low
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
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.