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Mixed Unsweetened Fruit Compote Calories
No added sugar; naturally sweet from fruit
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Unsweetened Fruit Compote (200 g) has 116 calories. That works out to 58 calories per 100 g. It contains 28.8 g of carbs, 0.8 g of protein, 0.2 g of fat and 3.6 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mixed Unsweetened Fruit Compote Nutrition Facts
Selected: 1 cup (medium) · 200 g
116
KCAL / 200G
Carbs
28.8g
· 10% DV
Protein
0.8g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 3% · Fat 1%
Mixed Unsweetened Fruit Compote nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 3.6 g | 13% |
| Protein | 0.8 g | 2% |
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 Unsweetened Fruit Compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 116 kcal |
| 2 tablespoon (small) | 30 g | 17 kcal |
| 100 g | 100 g | 58 kcal |
| ½ cup (small) | 100 g | 58 kcal |
| 1 serving (medium) | 150 g | 87 kcal |
| 1 serving (large) | 250 g | 145 kcal |
| 1.5 cup (large) | 300 g | 174 kcal |
| 1 bottle (medium) | 300 g | 174 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Mixed Unsweetened Fruit Compote
How do you make mixed unsweetened fruit compote?
To make mixed unsweetened fruit compote, simmer cut fruit in water until tender, adding firmer pieces before softer ones. Taste the fruit before cooking: ripe fruit often needs no sweetener. Keeping the simmer gentle helps the pieces hold their shape.
What fruits go well in mixed unsweetened fruit compote?
Apples, pears, peaches, apricots, and plums all work in mixed unsweetened fruit compote. Use what is ripe and in season, balancing tart fruit with sweeter varieties. Add fruits that soften quickly later so the finished compote has a mix of textures.
Does mixed unsweetened fruit compote taste sweet without added sugar?
Yes, mixed unsweetened fruit compote can taste sweet because ripe fruit contains natural sugars. Tart fruits make the result more tangy, while sweeter fruit can balance them. Let the fruit flavor the cooking liquid rather than relying on extra sweetener.
How is mixed unsweetened fruit compote different from jam?
Mixed unsweetened fruit compote is cooked fruit served with its liquid, while jam is usually cooked down into a thicker spread and commonly contains added sugar. Compote is typically eaten as a dessert or topping rather than spread on toast.
Should mixed unsweetened fruit compote be served hot or cold?
Mixed unsweetened fruit compote can be served warm, at room temperature, or chilled. Chilled compote suits a warm-weather dessert, while gently warmed compote pairs well with porridge or a simple cake. Avoid boiling it again if you want the fruit pieces to stay intact.
How long does mixed unsweetened fruit compote last in the fridge?
Mixed unsweetened fruit compote generally keeps for up to three days in a covered container in the refrigerator. Cool it promptly after cooking and use a clean spoon when serving. Discard it if it develops an unusual smell, bubbles, or visible mold.
Can you freeze mixed unsweetened fruit compote?
Yes, mixed unsweetened fruit compote can be frozen, though the fruit may turn softer after thawing. Cool it first, then portion it into freezer-safe containers with room for expansion. Thaw it in the refrigerator and use it soon after thawing.
Can you use frozen fruit for mixed unsweetened fruit compote?
Yes, frozen fruit works in mixed unsweetened fruit compote and usually does not need to be thawed first. It releases extra liquid as it cooks, so start with less water and adjust the consistency near the end. Frozen pieces may soften faster than fresh fruit.
What can you serve with mixed unsweetened fruit compote?
Mixed unsweetened fruit compote goes well with plain yogurt, oatmeal, pancakes, rice pudding, or a simple cake. Spoon it over the dish with some of its cooking liquid; its fruit pieces and lightly tangy flavor add contrast without needing a rich sauce.
Is mixed unsweetened fruit compote suitable for people with diabetes?
Mixed unsweetened fruit compote has no added sugar, but its fruit still contains carbohydrates that can raise blood glucose. The fruit blend and portion matter, so people with diabetes should fit it into their individual meal plan and follow guidance from their clinician or dietitian.
Mixed Unsweetened Fruit Compote Vitamins & Minerals
Vitamins
Vitamin C
9mg · 10% DV
B6
0.08mg · 5% DV
B1
0.04mg · 3% DV
B5
0.16mg · 3% DV
Minerals
Copper
0.1mg · 11% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
230mg · 7% DV
Magnesium
14mg · 3% DV
Sodium
4mg · 0% DV
Mixed Unsweetened Fruit Compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Unsweetened Fruit Compote
To burn the 116 calories in 1 cup (medium) (200 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 Unsweetened Fruit Compote?
Mixed unsweetened fruit compote is made by gently simmering a selection of fruit in water, with no sugar added. Apples, pears, stone fruit or whatever is in season can be used, so the mix and texture vary from one home recipe to another. Fruit compotes have a long tradition across Europe and are also enjoyed in many other places.
Serve it chilled or at room temperature: the fruit turns tender and the cooking liquid takes on its natural sweetness. It works as a light dessert, a breakfast topping or a side with a meal. Its carbohydrates come mainly from the fruit; a 100 g serving has 58 calories. Keep the fruit and liquid together for a more satisfying bowl, or add cinnamon for extra warmth without sweetening it.
How Nutritious Is Mixed Unsweetened Fruit Compote?
Nutrient density
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.
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 Unsweetened Fruit 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 Unsweetened Fruit Compote Contain Allergens?
No known major allergens
Which Diets Is Mixed Unsweetened Fruit Compote Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Unsweetened Fruit Compote Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.