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Fruit-based sweet sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Mixed fruit sauce (40 g) has 37 calories. That works out to 92 calories per 100 g. It contains 9.2 g of carbs, 0.2 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 4.8 mg of Vitamin C covers 5% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 2 tablespoon (medium) · 40 g
37
KCAL / 40G
Carbs
9.2g
· 3% DV
Protein
0.2g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 2% · Fat 2%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 0.6 g | 2% |
| Protein | 0.2 g | 0% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 37 kcal |
| 1 tablespoon (small) | 20 g | 18 kcal |
| 1 serving (small) | 30 g | 28 kcal |
| 0.25 cup (quarter) | 60 g | 55 kcal |
| 1 serving (medium) | 75 g | 69 kcal |
| 4 tablespoon (large) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| ½ cup (half) | 120 g | 110 kcal |
| 1 cup (whole) | 240 g | 221 kcal |
Calculated from 92 calories per 100 g.
Mixed fruit sauce is made by simmering chopped fruit with a small splash of water until soft, then mashing or blending it. Add lemon juice to brighten the flavor, and leave some pieces if you prefer a chunky sauce.
Yes, frozen fruit works well in mixed fruit sauce. Cook it straight from frozen over low heat, allowing extra time for liquid to evaporate; thawing first can make the sauce watery.
Berries, peaches, plums, cherries, and apples all work well in mixed fruit sauce. Pair a sweet fruit with a tart one for a balanced flavor, and chop firmer fruit small so it softens evenly.
Mixed fruit sauce pairs well with vanilla ice cream, pound cake, cheesecake, waffles, and plain yogurt. For a simple dessert, spoon warm sauce over ice cream or let it cool before serving with cheesecake.
Not exactly. Mixed fruit sauce is usually mashed, blended, or strained to create a pourable topping, while fruit compote typically keeps larger pieces of fruit and is served as a spoonable accompaniment.
Simmer mixed fruit sauce uncovered until excess liquid evaporates, stirring so it does not stick. If you need a quick fix, whisk a little cornstarch with cold water, stir it in, and briefly cook until thickened.
Mixed fruit sauce can replace jam as a topping for toast, pancakes, or yogurt, but it is usually thinner and less shelf-stable. Keep homemade sauce refrigerated and use it within a few days rather than storing it like jam.
Homemade mixed fruit sauce generally keeps for 3–4 days in a clean, covered container in the refrigerator. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or bubbling.
Yes, ripe fruit can make mixed fruit sauce sweet enough without added sugar. Taste it after cooking; a squeeze of lemon can brighten the flavor if the fruit tastes overly sweet.
Mixed fruit sauce can be served either warm or chilled. Warm sauce suits waffles and ice cream, while cooled sauce works better on cheesecake or yogurt because it is less likely to soften or melt them.
Vitamins
Vitamin C
4.8mg · 5% DV
Vitamin K
1.2µg · 1% DV
B6
0.02mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Manganese
0.05mg · 2% DV
Copper
0.02mg · 2% DV
Potassium ⭐
44mg · 1% DV
Phosphorus
4.8mg · 1% DV
Sodium
2.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 37 calories in 2 tablespoon (medium) (40 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 fruit sauce is a sweet preparation made by crushing or cooking a combination of fruits, then leaving it chunky or blending it smooth. Recipes vary with the fruit available, so the flavour may be bright and tart, softly sweet, or somewhere in between. It can be homemade or bought ready to use, and there is no single place of origin.
Serve it over ice cream, pancakes, porridge or cheesecake, or stir a spoonful into plain yoghurt. In many English-speaking kitchens it is an easy way to add fruit flavour and colour to breakfast and desserts. It is mostly a source of carbohydrates, with very little fat; a modest drizzle can add sweetness without overwhelming a dish. For a lighter pairing, try it with unsweetened yoghurt or cottage cheese.
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
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.