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A shallow bowl holds plump, glossy pieces of dried apricot, prune and raisin in amber syrup, with pale almonds and craggy walnut pieces scattered among them.

Mixed dried fruit compote with nuts Calories

Energy-dense compote with dried fruits and nuts, rich in fiber and minerals

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

142kcal

GI

52medium

POTASSIUM · 100 G

285mg

FIBER · 100 G

3.8g

Quick answer

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.

Mixed dried fruit compote with nuts Nutrition Facts

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%

Mixed dried fruit compote with nuts nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories341 kcal
Total fat8.2 g11%
Saturated fat0.77 g4%
Trans fat0 g
Sodium14 mg1%
Total carbohydrate68.6 g25%
Fiber9.1 g33%
Protein5.8 g12%

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 Mixed dried fruit compote with nuts?

ServingAmountCalories
1 cup (medium)240 g341 kcal
1 tablespoon (small)20 g28 kcal
100 g100 g142 kcal
1 serving (small)150 g213 kcal
1 cup (small)180 g256 kcal
1 serving (medium)250 g355 kcal
1 cup (large)320 g454 kcal
1 serving (large)350 g497 kcal
1 bottle (whole)500 g710 kcal

Calculated from 142 calories per 100 g.

Frequently Asked Questions About Mixed dried fruit compote with nuts

What is mixed dried fruit compote with nuts?

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.

How do you make mixed dried fruit compote with nuts?

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.

Which dried fruits work best in mixed dried fruit compote with nuts?

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.

What nuts can you use in mixed dried fruit compote with nuts?

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.

Is mixed dried fruit compote with nuts served hot or cold?

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.

Can you make mixed dried fruit compote with nuts without sugar?

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.

When should you add nuts to mixed dried fruit compote?

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.

How is mixed dried fruit compote with nuts different from regular fruit compote?

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.

How long does mixed dried fruit compote with nuts keep in the fridge?

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.

Can you add fresh fruit to mixed dried fruit compote with nuts?

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.

Mixed dried fruit compote with nuts Vitamins & Minerals

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

Mixed dried fruit compote with nuts Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

33.6
High

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

How to Burn Off Mixed dried fruit compote with nuts

To burn the 341 calories in 1 cup (medium) (240 g):

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

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

What is Mixed dried fruit compote with nuts?

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.

How Nutritious Is Mixed dried fruit compote with nuts?

Nutrient density

Medium

54/ 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

48/ 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 Mixed dried fruit compote with nuts Processed?

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.

Does Mixed dried fruit compote with nuts Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Mixed dried fruit compote with nuts 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

Mixed dried fruit compote with nuts Fat Profile

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.