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Pan-cooked frozen mixed fruit Calories
A fiber- and vitamin-C-containing mixed fruit dish pan-cooked without added sugar or oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pan-cooked frozen mixed fruit (160 g) has 112 calories. That works out to 70 calories per 100 g. It contains 27.2 g of carbs, 1.3 g of protein, 0.5 g of fat and 4 g of fiber. Its 35.2 mg of Vitamin C covers 39% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Pan-cooked frozen mixed fruit Nutrition Facts
Selected: 1 cup (medium) · 160 g
112
KCAL / 160G
Carbs
27.2g
· 10% DV
Protein
1.3g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 4% · Fat 4%
Pan-cooked frozen mixed fruit nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 27.2 g | 10% |
| Fiber | 4 g | 14% |
| Protein | 1.3 g | 3% |
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 Pan-cooked frozen mixed fruit?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 112 kcal |
| 4 tablespoon (chopped) | 60 g | 42 kcal |
| ½ cup (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 8 tablespoon (chopped) | 120 g | 84 kcal |
| 1 serving (medium) | 150 g | 105 kcal |
| 1 serving (large) | 220 g | 154 kcal |
| 1.5 cup (large) | 240 g | 168 kcal |
| 2 cup (extra large) | 320 g | 224 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Pan-cooked frozen mixed fruit
How do you cook pan-cooked frozen mixed fruit?
Cook pan-cooked frozen mixed fruit by putting the fruit straight into a nonstick pan over medium heat. Stir occasionally until the pieces soften and release their juices. You do not need to add sugar or oil; cook it briefly if you want the fruit to keep its shape.
Should you thaw fruit before making pan-cooked frozen mixed fruit?
No, you can put the fruit into the pan while it is still frozen. Thawing pan-cooked frozen mixed fruit first can release extra liquid and make the fruit softer before it even cooks. Add a little cooking time rather than thawing it separately.
Why is pan-cooked frozen mixed fruit watery?
Pan-cooked frozen mixed fruit is watery because frozen fruit releases liquid as it heats. Use a wide pan and let the liquid simmer uncovered so it can evaporate. Avoid constant stirring, which can break up softer berries and make the mixture seem even wetter.
Which fruits work best in pan-cooked frozen mixed fruit?
Berries, cherries, peaches, mango, and mixed tropical fruit all work well in pan-cooked frozen mixed fruit. Fruit pieces with different textures cook at different speeds, so add firmer pieces first and stir in delicate berries near the end.
What can you serve with pan-cooked frozen mixed fruit?
Serve pan-cooked frozen mixed fruit over oatmeal, pancakes, waffles, yogurt, or vanilla ice cream. The juices in the pan make a simple fruit sauce, so spoon them over the serving too instead of pouring them away.
Can you make pan-cooked frozen mixed fruit without adding sugar?
Yes, pan-cooked frozen mixed fruit can be cooked without added sugar. Heating brings out the fruit’s sweetness, and the juices thicken as they simmer. If you prefer it sweeter, taste it after cooking before deciding whether to add a sweetener.
How do you keep pan-cooked frozen mixed fruit from turning mushy?
To keep pan-cooked frozen mixed fruit from turning mushy, use medium heat, stir gently, and stop cooking once the pieces are hot and softened. Add delicate fruits later than firmer ones, since raspberries and similar berries break down quickly.
How long does pan-cooked frozen mixed fruit last in the fridge?
Store leftover pan-cooked frozen mixed fruit in a covered container in the refrigerator and use it within a few days. Cool it promptly rather than leaving it out, and reheat only the portion you plan to eat.
Can you freeze leftover pan-cooked frozen mixed fruit?
Yes, you can freeze leftover pan-cooked frozen mixed fruit after it has cooled. Portion it into freezer-safe containers for easier use later. Its texture may be softer after thawing, so it works especially well stirred into oatmeal or used as a topping.
Can pan-cooked frozen mixed fruit replace fresh fruit in recipes?
Yes, pan-cooked frozen mixed fruit can replace fresh fruit in sauces, compotes, and cooked fillings. Frozen fruit releases more liquid as it heats, so reduce other liquids in the recipe or simmer the fruit until some of its juice evaporates.
Pan-cooked frozen mixed fruit Vitamins & Minerals
Vitamins
Vitamin C
35.2mg · 39% DV
B6
0.13mg · 8% DV
Vitamin E
1.12mg · 7% DV
Folate
28.8µg · 7% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.19mg · 8% DV
Potassium ⭐
232mg · 7% DV
Phosphorus
27mg · 4% DV
Sodium
3.2mg · 0% DV
Pan-cooked frozen mixed fruit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked frozen mixed fruit
To burn the 112 calories in 1 cup (medium) (160 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 Pan-cooked frozen mixed fruit?
Pan-cooked frozen mixed fruit is a simple preparation made by warming a mix of frozen fruit in a pan. It is not tied to one particular regional tradition, and the fruit varies with the mix used. In this version, no sugar or oil is added.
As it heats, the fruit softens and releases its juices, making a lightly syrupy mixture; some pieces may keep their shape while others break down. It works well warm or chilled, spooned over porridge or yoghurt at breakfast, served with pancakes, or used as a quick fruit dessert. The flavour and texture depend on the blend.
It provides fibre and vitamin C, with 2.5 g of fibre per 100 g. Pair it with plain yoghurt for a more substantial breakfast, and cook it briefly if you prefer the fruit to retain its shape.
How Nutritious Is Pan-cooked frozen mixed fruit?
Nutrient density
High
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 Pan-cooked frozen mixed fruit 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 Pan-cooked frozen mixed fruit Contain Allergens?
No known major allergens
Which Diets Is Pan-cooked frozen mixed fruit 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
Pan-cooked frozen mixed fruit Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.