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Cooked red plum compote with fiber and natural fruit acids
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Red plum compote (240 g) has 211 calories. That works out to 88 calories per 100 g. It contains 53 g of carbs, 1.2 g of protein, 0.5 g of fat and 3.8 g of fiber. Its 0.1 mg of Copper covers 13% 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
211
KCAL / 240G
Carbs
53g
· 19% DV
Protein
1.2g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 2% · Fat 2%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 53 g | 19% |
| Fiber | 3.8 g | 14% |
| Protein | 1.2 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) | 240 g | 211 kcal |
| 1 tablespoon (small) | 20 g | 18 kcal |
| 1 piece (half) | 60 g | 53 kcal |
| 4 tablespoon (medium) | 80 g | 70 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (small) | 150 g | 132 kcal |
| 1 serving (large) | 250 g | 220 kcal |
| 1 bottle (whole) | 500 g | 440 kcal |
Calculated from 88 calories per 100 g.
Red plum compote is made by simmering plums in water until tender. Add sugar to taste, since ripe fruit may already be sweet, and let the compote cool before serving or storing it.
No, you usually do not need to peel plums for red plum compote. The skins soften as they cook and add color; peel them only if you want a smoother, less rustic result.
Yes, frozen plums work well in red plum compote. Add them straight to the pot and simmer until tender; they may release more liquid than fresh fruit, so adjust the water rather than adding extra automatically.
Red plum compote can be served hot or cold, but it is commonly chilled and served as a dessert or fruit drink. Cooling it lets the plum flavor settle, and the cooked fruit can be spooned into bowls.
There is no fixed amount of sugar for red plum compote; it depends on how sweet or tart the plums are. Start with little or none, simmer the fruit, then taste and sweeten before it cools.
Red plum compote should be kept covered in the refrigerator and used within a few days. Cool it promptly rather than leaving it out for hours, and discard it if you notice mold, fizzing, or an unusual smell.
Yes, red plum compote freezes well. Cool it first, then store it in a freezer-safe container with room for expansion; thaw it in the refrigerator and stir before serving.
Red plum compote is looser and usually contains whole or large pieces of fruit, while plum jam is cooked down to a thick spread. Compote is typically served as a dessert or accompaniment rather than spread on toast.
Red plum compote pairs well with plain yogurt, porridge, pancakes, or a simple cake. Its tart-sweet fruit also works as a side for richer meals; serve it chilled or warm, depending on the dish.
Yes, you can cook red plum compote with the pits still in the fruit, but remove them before eating. Pitting the plums first makes serving easier and avoids having to separate the stones at the table.
Vitamins
Vitamin C
10.8mg · 12% DV
Vitamin K
10.8µg · 9% DV
B3
0.96mg · 6% DV
B5
0.29mg · 6% DV
Minerals
Copper
0.12mg · 13% DV
Potassium ⭐
348mg · 10% DV
Manganese
0.12mg · 5% DV
Phosphorus
34mg · 5% DV
Sodium
4.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 211 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.
Red plum compote is made by gently simmering red plums in water, often with sugar, until the fruit softens and flavors the liquid. It is a familiar style of fruit preserve in Turkish home cooking, served with both the softened plums and their cooking syrup rather than as a thick spread.
It is usually chilled, making it especially welcome in warm weather, and may accompany a meal or be served as a light dessert. The flavor balances ripe-fruit sweetness with a pleasant tartness. It is mainly a source of carbohydrates, with 1.6 g of fibre per 100 g. For a less-sweet version, use less added sugar and let the plums’ own flavor come through.
Low
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.