Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Molasses compote Calories
Traditional Turkish dessert, rich in iron and calcium, natural sugar source
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Molasses compote (200 g) has 290 calories. That works out to 145 calories per 100 g. It contains 68 g of carbs, 2.4 g of protein, 0.2 g of fat and 4.2 g of fiber. Its 5 mg of Iron covers 28% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Molasses compote Nutrition Facts
Selected: 1 cup (medium) · 200 g
290
KCAL / 200G
Carbs
68g
· 25% DV
Protein
2.4g
· 5% DV
Fat
0.2g
· 0% DV
Fiber
4.2g
· 15% 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%
Molasses compote nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 68 g | 25% |
| Fiber | 4.2 g | 15% |
| Protein | 2.4 g | 5% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Molasses compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 290 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 100 g | 145 kcal |
| 1 cup (small) | 120 g | 174 kcal |
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (medium) | 200 g | 290 kcal |
| 1 bottle (medium) | 250 g | 363 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 cup (large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Molasses compote
What is molasses compote?
Molasses compote is a Turkish fruit dessert made by simmering dried fruit in water and sweetening it with pekmez, a fruit molasses. It is served with the softened fruit and its syrup, either chilled or at room temperature.
How do you make molasses compote?
Simmer rinsed dried fruit in water until tender, then stir in pekmez near the end of cooking. Adding it toward the end helps preserve the molasses flavor; taste before adding any extra sweetener, since the fruit and pekmez are already sweet.
What fruit goes into molasses compote?
Dried apricots, raisins, and prunes are common choices for molasses compote, and they can be combined. If you mix fruits, add firmer pieces first and softer ones later so everything becomes tender without falling apart.
Is molasses compote the same as Turkish hoşaf?
Molasses compote is a type of Turkish hoşaf made with pekmez. Hoşaf usually refers to a drinkable fruit preparation made with dried fruit, while komposto is often made with fresh fruit, though the terms can vary by region and household.
Do you add sugar to molasses compote?
Usually, molasses compote needs no extra sugar because pekmez and dried fruit already sweeten it. If you prefer a less sweet dessert, use less pekmez and taste the syrup after cooking; you can dilute it with water if it tastes too strong.
How is molasses compote served?
Molasses compote is commonly served chilled or at room temperature, with both the fruit and syrup in the bowl. Letting it cool before serving gives the dried fruit time to absorb the syrup and makes the flavors more pronounced.
Can you freeze molasses compote?
Yes, you can freeze molasses compote in a sealed, freezer-safe container, leaving a little room for expansion. Thaw it in the refrigerator and stir gently before serving; the fruit may become softer after freezing and thawing.
How long does molasses compote last in the refrigerator?
Molasses compote keeps for a few days in a covered container in the refrigerator. Cool it promptly after cooking, use a clean spoon when serving, and discard it if it develops an unusual smell, bubbles, or visible mold.
Does molasses compote provide iron?
Molasses compote can provide some iron from the pekmez and dried fruit, but it should not be treated as a remedy for iron deficiency. The iron is plant-based and may be less readily absorbed than iron from animal foods.
Can people with diabetes eat molasses compote?
Molasses compote can raise blood sugar because pekmez and dried fruit contain concentrated sugars. If you have diabetes, whether and how much to eat depends on your meal plan and glucose targets; ask your clinician or dietitian for individualized guidance.
Molasses compote Vitamins & Minerals
Vitamins
B2
0.12mg · 9% DV
B6
0.14mg · 8% DV
Biotin
2µg · 7% DV
Vitamin C
5mg · 6% DV
Minerals
Iron
5mg · 28% DV
Manganese
0.6mg · 26% DV
Copper
0.18mg · 20% DV
Magnesium
60mg · 14% DV
Potassium ⭐
360mg · 11% DV
Sodium
24mg · 1% DV
Molasses compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Molasses compote
To burn the 290 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 Molasses compote?
Molasses compote is a Turkish-style hoşaf, made by simmering dried fruit—often raisins, apricots or plums—in water and sweetening it with pekmez, a thick fruit syrup. The fruit and household recipe determine its colour and consistency, while pekmez lends a deep, fruity sweetness.
It is often served chilled as a refreshing finish to a meal, including at iftar. The softened fruit is pleasantly chewy, with a light, drinkable syrup around it. Its nutritional character is mainly carbohydrate and natural sugars, with little fat or protein. For a less sweet cup, use pekmez sparingly and let the fruit’s own flavour come through.
How Nutritious Is Molasses 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 Molasses 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 Molasses compote Contain Allergens?
No known major allergens
Which Diets Is Molasses compote Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Molasses compote Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Compare Molasses compote
Foods Similar to Molasses compote
Have another question about Molasses compote?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.