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Glossy chunks of deep-purple plum, golden-orange apricot and brown fig, some showing their tiny seeds, sit in a shallow pool of syrup in a small bowl.

Plum, apricot and fig compote Calories

Fruit-based compote with fiber

In season: Summer · Autumn

CALORIES · 100 G

78kcal

GI

52medium

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.3g

Quick answer

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.

Plum, apricot and fig compote Nutrition Facts

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%

Plum, apricot and fig compote nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories187 kcal
Total fat0.5 g1%
Saturated fat0.05 g0%
Trans fat0 g
Sodium7.2 mg0%
Total carbohydrate48.2 g18%
Fiber5.5 g20%
Protein1.7 g3%

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 Plum, apricot and fig compote?

ServingAmountCalories
1 cup (medium)240 g187 kcal
1 tablespoon (small)20 g16 kcal
4 tablespoon (medium)80 g62 kcal
100 g100 g78 kcal
1 serving (small)150 g117 kcal
1 serving (large)250 g195 kcal
1 bottle (whole)1000 g780 kcal

Calculated from 78 calories per 100 g.

Frequently Asked Questions About Plum, apricot and fig compote

How do you make plum, apricot and fig compote?

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.

What is the difference between plum, apricot and fig compote and jam?

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.

Can you make plum, apricot and fig compote with dried fruit?

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.

Why does plum, apricot and fig compote turn mushy?

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.

Do you need to add sugar to plum, apricot and fig compote?

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.

What spices go well in plum, apricot and fig compote?

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.

What do you serve with plum, apricot and fig compote?

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.

Can plum, apricot and fig compote be served warm?

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.

How should you store plum, apricot and fig compote?

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.

Can you freeze plum, apricot and fig compote?

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.

Plum, apricot and fig compote Vitamins & Minerals

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

Plum, apricot and fig compote Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

24
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Plum, apricot and fig compote

To burn the 187 calories in 1 cup (medium) (240 g):

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Plum, apricot and fig compote?

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.

How Nutritious Is Plum, apricot and fig compote?

Nutrient density

Medium

46/ 100

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

45/ 100

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 Plum, apricot and fig compote Processed?

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.

Does Plum, apricot and fig compote Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Plum, apricot and fig compote 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

Plum, apricot and fig compote Fat Profile

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.