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Energy-dense compote with dried fruits and nuts, rich in fiber and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mixed dried fruit compote with nuts (240 g) has 341 calories. That works out to 142 calories per 100 g. It contains 68.6 g of carbs, 5.8 g of protein, 8.2 g of fat and 9.1 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
341
KCAL / 240G
Carbs
68.6g
· 25% DV
Protein
5.8g
· 12% DV
Fat
8.2g
· 11% DV
Fiber
9.1g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 6% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 341 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 68.6 g | 25% |
| Fiber | 9.1 g | 33% |
| Protein | 5.8 g | 12% |
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) | 240 g | 341 kcal |
| 1 tablespoon (small) | 20 g | 28 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (small) | 150 g | 213 kcal |
| 1 cup (small) | 180 g | 256 kcal |
| 1 serving (medium) | 250 g | 355 kcal |
| 1 cup (large) | 320 g | 454 kcal |
| 1 serving (large) | 350 g | 497 kcal |
| 1 bottle (whole) | 500 g | 710 kcal |
Calculated from 142 calories per 100 g.
Mixed dried fruit compote with nuts is a spoonable dish made by simmering dried fruits in water and adding nuts for texture. It is served chilled or warm, and the fruit often provides enough sweetness without added sugar.
Simmer the dried fruit in water until it softens, then stir in the nuts near the end. Adding nuts late helps them stay pleasantly firm instead of turning soft during a long cooking time.
Apricots, raisins, figs, prunes, and dates all work well in mixed dried fruit compote with nuts. Combine sweeter and tangier fruits for a balanced flavor, and cut larger pieces so they soften at a similar pace.
Walnuts, almonds, and hazelnuts are all suitable for mixed dried fruit compote with nuts. Use one kind or combine several; add them close to serving time if you want to preserve more crunch.
Mixed dried fruit compote with nuts can be served chilled, at room temperature, or warm. Chilling it allows the fruit flavors to mingle, while warm servings make it feel more like a comforting dessert.
Yes, mixed dried fruit compote with nuts can be made without added sugar. Dried fruit releases sweetness as it simmers, so taste the compote before deciding whether it needs any extra sweetener.
Add the nuts near the end of cooking mixed dried fruit compote, or sprinkle them over each serving. This keeps them from becoming too soft and gives the finished dish a contrast in texture.
Mixed dried fruit compote with nuts uses dried fruit rather than the fresh fruit commonly used in standard fruit compote, and it includes nuts for crunch. Dried fruit gives the cooking liquid a concentrated, naturally sweet flavor.
Keep mixed dried fruit compote with nuts in a covered container in the refrigerator and eat it within a few days. Use a clean serving spoon, and discard it if its smell, appearance, or taste changes noticeably.
Yes, you can add fresh fruit to mixed dried fruit compote with nuts. Since fresh fruit may soften and break apart more quickly, add it toward the end of cooking rather than simmering it with the dried fruit from the start.
Vitamins
Biotin
4.8µg · 16% DV
B6
0.26mg · 15% DV
Vitamin E
1.68mg · 11% DV
B2
0.14mg · 11% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.67mg · 29% DV
Potassium ⭐
684mg · 20% DV
Phosphorus
139mg · 20% DV
Sodium
14mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 341 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.
Mixed dried fruit compote with nuts draws on the Turkish tradition of hoşaf: dried fruit gently simmered in water, with nuts added for extra substance. Raisins, apricots and prunes are common choices, though the mix varies from household to household.
The fruit softens while the nuts add a pleasant bite, and the cooking liquid takes on a gently fruity sweetness. In Turkey, it may be served chilled or at room temperature alongside a meal, including at iftar; elsewhere, it also works as a simple dessert or snack. It provides fibre and energy from the dried fruit and nuts. For a lighter version, skip added sugar and serve a modest bowl.
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 2
Minimally 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.
Contains these 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
0.77g
MONOUNSATURATED
2.83g
POLYUNSATURATED
1.87g
Omega 6:3 ratio 24.7:1
Above the ideal 4:1 (24.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.