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Raisin and fig compote Calories
Fiber-containing dried fruit compote with natural sugars
In season: Summer · Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raisin and fig compote (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 56.6 g of carbs, 1.9 g of protein, 0.5 g of fat and 5.8 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Raisin and fig compote Nutrition Facts
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
56.6g
· 21% DV
Protein
1.9g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Raisin and fig compote nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9.6 mg | 0% |
| Total carbohydrate | 56.6 g | 21% |
| Fiber | 5.8 g | 21% |
| Protein | 1.9 g | 4% |
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 Raisin and fig compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 1 tablespoon (small) | 20 g | 18 kcal |
| 4 tablespoon (medium) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 serving (large) | 250 g | 230 kcal |
| 1 bottle (whole) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Raisin and fig compote
How do you make raisin and fig compote?
Raisin and fig compote is made by simmering raisins and dried figs in water until the fruit softens. Rinse the fruit first, chop the figs if you like, and let the finished drink cool before serving.
Does raisin and fig compote need added sugar?
No, raisin and fig compote usually needs no added sugar because both dried fruits sweeten the cooking liquid. If it tastes too sweet, use more water or fewer raisins and figs next time.
Do you need to soak the figs before making raisin and fig compote?
No, soaking is optional for raisin and fig compote. Rinse the figs and add them straight to the pot; soaking very firm dried figs first can help them soften more quickly.
Is raisin and fig compote the same as stewed fruit?
Raisin and fig compote is a type of stewed-fruit drink, made by simmering dried fruit in water. Unlike many fruit compotes served as a thick dessert, it is often prepared with enough liquid to drink.
Can you drink the liquid in raisin and fig compote?
Yes, the cooking liquid is the main part of raisin and fig compote and is meant to be drunk. You can also eat the softened raisins and figs rather than straining them out.
Should raisin and fig compote be served warm or cold?
Raisin and fig compote can be served warm, at room temperature, or chilled. Cooling it in the refrigerator makes it a refreshing drink, while serving it warm brings out the fruit’s sweet aroma.
What spices can you add to raisin and fig compote?
Cinnamon or a few cloves can add warmth to raisin and fig compote without needing extra sugar. Use them lightly so they complement, rather than overwhelm, the raisins and figs.
How long does raisin and fig compote last in the fridge?
Keep raisin and fig compote in a covered container in the refrigerator and drink it within a few days. Discard it if it develops an unusual smell, visible mold, or unexpected fizzing.
Can you freeze raisin and fig compote?
Yes, raisin and fig compote can be frozen in a freezer-safe container once it has cooled. Leave room for expansion, then stir it after thawing because the fruit and liquid may separate.
Can people with diabetes drink raisin and fig compote?
People with diabetes may need to limit raisin and fig compote because the natural sugars in dried fruit can raise blood glucose. A doctor or dietitian can help decide whether it fits an individual meal plan.
Raisin and fig compote Vitamins & Minerals
Vitamins
B6
0.14mg · 8% DV
Biotin
1.92µg · 6% DV
B1
0.07mg · 6% DV
B3
0.96mg · 6% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
564mg · 17% DV
Magnesium
43mg · 10% DV
Sodium
9.6mg · 0% DV
Raisin and fig compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raisin and fig compote
To burn the 221 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.
What is Raisin and fig compote?
Raisin and fig compote is made by gently simmering dried raisins and figs in water; the softened fruit can be served along with the liquid. It fits the tradition of fruit compotes found in Turkish home cooking, where dried-fruit versions are also known as hoşaf.
Serve it chilled as a refreshing drink with a meal, or enjoy it as a lightly sweet finish. The figs and raisins become tender and give the liquid a rounded, fruity sweetness. It provides some fibre, while most of its energy comes from carbohydrates, including the fruit’s natural sugars. For a less sweet version, skip added sugar and adjust the strength with more water.
How Nutritious Is Raisin and fig compote?
Nutrient density
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.
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 Raisin and fig compote 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 Raisin and fig compote Contain Allergens?
No known major allergens
Which Diets Is Raisin 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
Raisin and fig compote Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
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.