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Sweet fruit compote
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Plum and sour cherry compote (200 g) has 152 calories. That works out to 76 calories per 100 g. It contains 38 g of carbs, 1 g of protein, 0.2 g of fat and 2.6 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
152
KCAL / 200G
Carbs
38g
· 14% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.6g
· 9% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 2.6 g | 9% |
| Protein | 1 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 152 kcal |
| 1 tablespoon (small) | 20 g | 15 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (small) | 120 g | 91 kcal |
| 1 serving (medium) | 150 g | 114 kcal |
| 1 serving (large) | 250 g | 190 kcal |
| 1 bottle (medium) | 250 g | 190 kcal |
| 1 cup (large) | 300 g | 228 kcal |
| 1 bottle (large) | 500 g | 380 kcal |
Calculated from 76 calories per 100 g.
To make plum and sour cherry compote, wash the fruit, remove the pits if desired, and simmer it in water until tender. Add sugar to taste while it cooks, then chill the compote or serve it warm.
Plum and sour cherry compote is fruit cooked in a relatively generous amount of water, so it is served with its liquid. Jam is cooked down with sugar until much thicker and is usually spread on bread.
Removing the pits makes plum and sour cherry compote easier and safer to eat, especially when serving children. If you cook the fruit with pits, tell everyone before serving and remove the pits as you eat.
Yes, frozen plums and sour cherries work well in plum and sour cherry compote; add them directly to the pot without thawing. They may soften and release liquid faster than fresh fruit, so simmer gently and check the texture as they cook.
To make plum and sour cherry compote less tart, add sugar gradually and taste as the fruit softens. Riper plums can also mellow the sour cherries, while adding too much sweetener at the start can mask the fruit's flavor.
No, plums do not need to be peeled for plum and sour cherry compote. Their skins soften during cooking and help the fruit hold its shape; peel them only if you prefer a smoother texture or the skins are particularly tough.
Plum and sour cherry compote keeps for about 3–4 days in a covered container in the refrigerator. Use a clean spoon when serving, and discard it if its smell, appearance, or taste changes.
Plum and sour cherry compote can be served either way, but it is commonly chilled and eaten with its fruit and syrup. Serving it cold makes it a refreshing dessert; gently warm it if you prefer a cozier dish.
Yes, freeze cooled plum and sour cherry compote in a freezer-safe container, leaving some room for expansion. Thaw it in the refrigerator; the fruit may be softer afterward, so it can work better as a topping than as whole fruit.
Yes, you can make plum and sour cherry compote without added sugar, especially with ripe fruit. The result will taste more tart, so taste it near the end of cooking and adjust the balance with sweeter plums or a sweetener you normally use.
Vitamins
Vitamin C
7mg · 8% DV
B1
0.06mg · 5% DV
B5
0.24mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.12mg · 13% DV
Potassium ⭐
300mg · 9% DV
Manganese
0.16mg · 7% DV
Phosphorus
28mg · 4% DV
Sodium
6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 152 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.
Plum and sour cherry compote is a home-style fruit preparation made by gently cooking plums and tart cherries in water, often with sugar. The fruit may be left whole or cut into large pieces, and both the fruit and its fragrant cooking liquid are served.
In Turkey, it is commonly enjoyed chilled, especially in warm weather, either after a meal or alongside a home-cooked spread. Its sweetness is balanced by the cherries’ sharp, tangy flavour, while the softened fruit gives the syrup a fuller texture. It is mostly a source of carbohydrate and contains very little fat. Reduce the sugar for a lighter version, or serve it with plain yoghurt.
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.
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.
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.
No known major allergens
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
SATURATED
0.02g
MONOUNSATURATED
0.04g
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.