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Plum Compote Calories
Sweet, light, fruity, traditional beverage
CALORIES
GI
POTASSIUM
FIBER
Plum Compote Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
16.2g
· 96%
Protein
0.4g
· 2%
Fat
0.1g
· 2%
Fiber
1.2g
Plum Compote Vitamins & Minerals
Vitamins
Vitamin K
6.4µg · 5% DV
Vitamin C
3.5mg · 4% DV
Biotin
0.8µg · 3% DV
Vitamin A
17µg · 2% DV
Minerals
Potassium ⭐
110mg · 3% DV
Phosphorus
13mg · 2% DV
Calcium
8mg · 1% DV
Magnesium
6mg · 1% DV
Plum Compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plum 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 Compote Contain Allergens?
No known major allergens
Which Diets Is Plum 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 Compote Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plum Compote
Plum Compote — Frequently Asked Questions
How should plum compote be stored?
Keep homemade plum compote in a covered container in the refrigerator. Using a clean spoon each time helps reduce the risk of spoilage.
How long does opened plum compote last?
Homemade compote is generally best used within 3–5 days when refrigerated. Discard it if you notice mould, fizzing, a sharp sour smell, or an unusual taste.
Can plum compote be frozen?
Yes. Cool it completely, then freeze it in freezer-safe containers; the fruit may become softer after thawing, so it works especially well in porridge, yogurt, or as a dessert topping.
What is the difference between plum compote and plum jam?
Compote is made from fruit gently cooked in liquid and usually remains spoonable, with recognizable fruit pieces. Jam is typically thicker, more concentrated, and designed to spread.
Does plum compote help with constipation?
Plums can support regular bowel movements, but the effect depends on the amount of fruit eaten and whether you consume the fruit pieces. Drinking only the liquid provides less fibre than eating the cooked plums.
Is plum compote a good drink for hydration?
Its liquid can contribute to fluid intake, especially when served chilled. If it contains added sugar, it is better treated as a sweet drink rather than a replacement for water.
What foods pair well with plum compote?
It pairs well with plain yogurt, oatmeal, porridge, cottage cheese, and lightly spiced grain dishes. Its sweet-tart flavour can also balance roasted poultry or pork dishes.
Do you need to add sugar when making plum compote?
No. Ripe, flavourful plums can make a satisfying compote without added sugar, while cinnamon, vanilla, or citrus peel can enhance sweetness perception.
Why does plum compote become cloudy or darker in colour?
Cloudiness often comes from natural fruit particles and pectin, and is usually harmless. Darkening can result from cooking, fruit ripeness, and exposure to air.
Who should be cautious with plum compote?
People managing blood sugar may want to limit portions of sweetened versions and check the recipe or label for added sugars. Those with sensitive digestion may find that plums trigger bloating, cramps, or looser stools, so starting with a small serving can help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.