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A thick, glossy, spoonable fruit sauce sits in a small bowl, mottled with deep red, orange, and purple tones and dotted with tiny fruit pieces.

Mixed fruit sauce Calories

Fruit-based sweet sauce

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

92kcal

GI

58medium

POTASSIUM · 100 G

110mg

FIBER · 100 G

1.4g

Quick answer

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.

Mixed fruit sauce Nutrition Facts

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%

Mixed fruit sauce nutrition facts table · 2 tablespoon (medium) (40 g)

NutrientAmount% DV
Calories37 kcal
Total fat0.1 g0%
Saturated fat0.01 g0%
Trans fat0 g
Sodium2.4 mg0%
Total carbohydrate9.2 g3%
Fiber0.6 g2%
Protein0.2 g0%

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 2 Tablespoons of Mixed fruit sauce?

ServingAmountCalories
2 tablespoon (medium)40 g37 kcal
1 tablespoon (small)20 g18 kcal
1 serving (small)30 g28 kcal
0.25 cup (quarter)60 g55 kcal
1 serving (medium)75 g69 kcal
4 tablespoon (large)80 g74 kcal
100 g100 g92 kcal
½ cup (half)120 g110 kcal
1 cup (whole)240 g221 kcal

Calculated from 92 calories per 100 g.

Frequently Asked Questions About Mixed fruit sauce

How do you make mixed fruit sauce?

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.

Can you make mixed fruit sauce with frozen fruit?

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.

What fruit goes best in mixed fruit sauce?

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.

What desserts can you serve with mixed fruit sauce?

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.

Is mixed fruit sauce the same as fruit compote?

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.

How do you keep mixed fruit sauce from becoming too thin?

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.

Can mixed fruit sauce replace jam?

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.

How long does homemade mixed fruit sauce last in the refrigerator?

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.

Can mixed fruit sauce be made without added sugar?

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.

Should mixed fruit sauce be served warm or cold?

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.

Mixed fruit sauce Vitamins & Minerals

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

Mixed fruit sauce Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

5.2
Low

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

How to Burn Off Mixed fruit sauce

To burn the 37 calories in 2 tablespoon (medium) (40 g):

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

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 fruit sauce?

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.

How Nutritious Is Mixed fruit sauce?

Nutrient density

Low

32/ 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

39/ 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 fruit sauce 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 Mixed fruit sauce Contain Allergens?

No known major allergens

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

Which Diets Is Mixed fruit sauce 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 fruit sauce Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.02g

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210 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.