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Fruit-based compote with fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Plum, apricot and fig compote (240 g) has 187 calories. That works out to 78 calories per 100 g. It contains 48.2 g of carbs, 1.7 g of protein, 0.5 g of fat and 5.5 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
187
KCAL / 240G
Carbs
48.2g
· 18% DV
Protein
1.7g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 3% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 5.5 g | 20% |
| Protein | 1.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 187 kcal |
| 1 tablespoon (small) | 20 g | 16 kcal |
| 4 tablespoon (medium) | 80 g | 62 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 150 g | 117 kcal |
| 1 serving (large) | 250 g | 195 kcal |
| 1 bottle (whole) | 1000 g | 780 kcal |
Calculated from 78 calories per 100 g.
To make plum, apricot and fig compote, simmer the fruit gently in water until tender, adding sugar only if needed. Add fruit in stages if some pieces soften faster, then cool the compote or serve it warm.
Plum, apricot and fig compote is fruit cooked in liquid and usually served with its syrup, while jam is cooked down to a thicker, spreadable preserve. Compote is generally less concentrated and is eaten by spoon or poured over other foods.
Yes, plum, apricot and fig compote can be made with dried fruit. Rinse it first and soak it briefly if it is very firm; dried fruit absorbs more liquid and gives the compote a more concentrated sweetness than fresh fruit.
Plum, apricot and fig compote turns mushy when softer fruit is simmered too long. Add the fruit in stages according to how quickly it softens, keep the heat gentle, and stop cooking once the pieces are tender but still hold their shape.
No, sugar is optional in plum, apricot and fig compote. Taste the fruit and cooking liquid before adding any; dried apricots and figs can make the mixture quite sweet, while a little lemon juice can balance the flavor.
Cinnamon and a small piece of star anise pair well with plum, apricot and fig compote. Add them while the fruit simmers so they infuse the syrup, then remove whole spices before serving to keep their flavor from overpowering the fruit.
Plum, apricot and fig compote works well with plain yogurt, porridge, pancakes or a simple cake. Spoon the fruit and a little syrup over the dish just before serving; its sweet-tart flavor also complements creamy foods.
Yes, plum, apricot and fig compote can be served warm or chilled. Warm it gently if it has been refrigerated, rather than boiling it again, so the fruit is less likely to break apart.
Let plum, apricot and fig compote cool, then transfer it to a covered container and refrigerate it. Avoid leaving it at room temperature for a long time, and discard it if its smell, appearance or taste has changed.
Yes, plum, apricot and fig compote can be frozen in a suitable covered container. Leave room for expansion, thaw it in the refrigerator, and expect the fruit to be softer after thawing than when freshly cooked.
Vitamins
Vitamin C
11.52mg · 13% DV
Vitamin K
12.48µg · 10% DV
Vitamin E
1.2mg · 8% DV
B3
1.2mg · 8% DV
Minerals
Copper
0.22mg · 24% DV
Potassium ⭐
504mg · 15% DV
Manganese
0.29mg · 13% DV
Magnesium
31mg · 7% DV
Sodium
7.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 187 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.
Plum, apricot and fig compote is made by gently cooking the three fruits in water, sometimes with added sugar, until tender. Fruit compotes have long been a practical way to cook and serve seasonal or dried fruit, and this combination brings together tart, mellow and richly sweet flavours.
Serve it chilled or at room temperature as a simple dessert, spoon it over porridge or yoghurt, or pair it with breakfast. The fruit softens while the cooking liquid takes on its flavour. It provides some fibre and is naturally low in fat, though added sugar can make it sweeter; use less sugar if you prefer the fruit’s own taste to shine.
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
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.