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Mixed natural compote Calories
Traditional mixed-fruit compote beverage
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed natural compote (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 23 g of carbs, 0.5 g of protein, 0.2 g of fat and 1 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Mixed natural compote Nutrition Facts
Selected: 1 cup (medium) · 240 g
91
KCAL / 240G
Carbs
23g
· 8% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1g
· 4% 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 natural compote nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 23 g | 8% |
| Fiber | 1 g | 4% |
| Protein | 0.5 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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How Many Calories in 1 Cup of Mixed natural compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 91 kcal |
| 1 teaspoon (mini) | 5 g | 2 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (small) | 180 g | 68 kcal |
| 1 bottle (small) | 250 g | 95 kcal |
| 1 cup (large) | 300 g | 114 kcal |
| 1 serving (jumbo) | 350 g | 133 kcal |
| 1 bottle (large) | 500 g | 190 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Mixed natural compote
What is mixed natural compote?
Mixed natural compote is a fruit-based drink made by gently cooking several kinds of fruit in water. The liquid is served with the softened fruit or strained, so it is different from juice pressed from raw fruit.
How do you make mixed natural compote at home?
To make mixed natural compote, simmer chopped fruit in water until tender, then let the drink cool. Add sugar only if needed, and avoid boiling it hard so the fruit keeps its shape.
Is mixed natural compote the same as fruit juice?
No, mixed natural compote is cooked, while fruit juice is usually extracted from fruit by pressing or blending. Compote also commonly includes pieces of softened fruit, and its liquid has a milder, cooked-fruit flavor.
What fruits work best in mixed natural compote?
Apples, pears, stone fruit, and berries all work well in mixed natural compote. Choose fruits that hold their shape during simmering, and combine sweeter and tart varieties for a more balanced flavor.
Can you make mixed natural compote without sugar?
Yes, mixed natural compote can be made without added sugar. Ripe fruit contributes sweetness as it cooks; taste the liquid near the end and add a little sweetener only if the finished drink is too tart.
Should mixed natural compote be served hot or cold?
Mixed natural compote can be served either chilled or warm. Chilling it makes a refreshing drink, while serving it warm brings out its cooked-fruit aroma, especially in colder weather.
Do you eat the fruit in mixed natural compote or strain it out?
You can do either with mixed natural compote. Leave the softened fruit in the serving glass or bowl for a more substantial serving, or strain the drink if you want only the flavored liquid.
How long does mixed natural compote last in the fridge?
Mixed natural compote usually keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and discard it if it develops an unusual smell or appearance.
Can mixed natural compote be frozen?
Yes, mixed natural compote can be frozen in a freezer-safe airtight container. Leave room for expansion, thaw it in the refrigerator, and expect the fruit pieces to become softer after thawing.
Does mixed natural compote hydrate you as well as water?
Mixed natural compote contributes fluid, but water is the better everyday choice for hydration. If the compote is sweetened, it also supplies added sugar, so use it as a drink alongside water rather than as a replacement.
Mixed natural compote Vitamins & Minerals
Vitamins
Vitamin C
6mg · 7% DV
B6
0.07mg · 4% DV
B3
0.48mg · 3% DV
Vitamin K
3.6µg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.12mg · 5% DV
Potassium ⭐
108mg · 3% DV
Phosphorus
17mg · 2% DV
Sodium
4.8mg · 0% DV
Mixed natural compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed natural compote
To burn the 91 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.
What is Mixed natural compote?
Mixed natural compote is a traditional fruit drink made by simmering a mixture of fruit in water; it may be served with the softened fruit pieces still in the glass or bowl. Recipes vary with the fruit available and may include added sugar.
In Turkey, compote is commonly served chilled alongside home-cooked meals, and makes a refreshing choice in warm weather. Its flavour and texture depend on the fruit: the cooking water takes on their aroma, while the pieces become tender. It is mostly a source of carbohydrate, with very little fat and only a modest amount of fibre. For a lighter drink, use less added sugar and serve it with the fruit rather than straining it.
How Nutritious Is Mixed natural compote?
Nutrient density
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.
Satiety score
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.
Is Mixed natural compote 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 natural compote Contain Allergens?
No known major allergens
Which Diets Is Mixed natural compote 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 natural compote Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.