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Rote Grütze Calories
German red fruit pudding, made with berries and thickened with starch
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rote Grütze (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 33 g of carbs, 1 g of protein, 0.3 g of fat and 3.2 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Rote Grütze Nutrition Facts
Selected: 1 cup (medium) · 150 g
143
KCAL / 150G
Carbs
33g
· 12% DV
Protein
1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
3.2g
· 11% 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%
Rote Grütze nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 3.2 g | 11% |
| Protein | 1 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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How Many Calories in 1 Cup of Rote Grütze?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 143 kcal |
| 1 tablespoon (extra small) | 15 g | 14 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 1 piece (small) | 50 g | 48 kcal |
| ½ cup (small) | 75 g | 71 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (medium) | 100 g | 95 kcal |
| 1 bottle (large) | 200 g | 190 kcal |
| 1 cup (large) | 200 g | 190 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Rote Grütze
What is Rote Grütze?
Rote Grütze is a German berry pudding, especially associated with northern Germany. It is made by cooking red or dark berries and thickening the fruit mixture with starch.
How do you make Rote Grütze?
To make Rote Grütze, simmer berries with sugar and a little water until they soften, then stir in starch to thicken the juices. Mix the starch with cold liquid first to help prevent lumps.
What berries go into Rote Grütze?
Rote Grütze often combines red currants, raspberries, strawberries, and cherries, though recipes vary. A mix of tart and sweet berries gives the pudding its characteristic bright, fruity flavor.
What is traditionally served with Rote Grütze?
Rote Grütze is traditionally served with vanilla sauce. Whipped cream, custard, or vanilla ice cream are also common accompaniments, especially when the pudding is served chilled.
Is Rote Grütze served hot or cold?
Rote Grütze is usually chilled so the starch-thickened fruit sets into a spoonable pudding. It can also be served warm; keep the vanilla sauce separate so each portion can be topped as desired.
Can you make Rote Grütze with frozen berries?
Yes, frozen berries work well in Rote Grütze and do not need to be thawed first. They release extra liquid as they cook, so add the starch gradually until the mixture reaches the desired thickness.
What thickens Rote Grütze?
Starch thickens Rote Grütze; recipes commonly use cornstarch or potato starch. Stir it into cold water or juice before adding it to the hot berries, which helps the pudding thicken smoothly.
How is Rote Grütze different from berry compote?
Rote Grütze is thickened with starch to make a pudding-like dessert, while berry compote is generally looser and keeps more of its syrupy cooking liquid. The two can use similar fruit, but have different textures.
How long does Rote Grütze keep in the fridge?
Store Rote Grütze covered in the refrigerator and eat it within a few days. Use a clean spoon when serving, and discard any portion that has been left at room temperature for an extended time.
Can you freeze Rote Grütze?
Yes, Rote Grütze can be frozen, although its texture may become watery or less smooth after thawing because of the starch. Thaw it in the refrigerator and stir gently before serving.
Rote Grütze Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Vitamin E
1.05mg · 7% DV
Biotin
1.8µg · 6% DV
B5
0.27mg · 5% DV
Minerals
Manganese
0.2mg · 9% DV
Copper
0.08mg · 9% DV
Potassium ⭐
158mg · 5% DV
Phosphorus
27mg · 4% DV
Sodium
1.5mg · 0% DV
Rote Grütze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rote Grütze
To burn the 143 calories in 1 cup (medium) (150 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 Rote Grütze?
Rote Grütze is a German red-fruit pudding, especially associated with northern Germany. It is made by cooking berries—often a mix such as currants, raspberries or strawberries—and thickening their juices with starch. The result is glossy and spoonable, with the fruit still giving it character.
Its sweet-tart flavour is commonly served chilled with vanilla sauce, though cream or ice cream are also popular accompaniments. Outside Germany, it works just as well as a simple summer dessert or a topping for yoghurt and pancakes. It is mostly carbohydrate, with very little fat; each 100 g provides 2.1 g of fibre. For a lighter serving, pair it with plain yoghurt rather than a rich sauce.
How Nutritious Is Rote Grütze?
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 Rote Grütze 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 Rote Grütze Contain Allergens?
No known major allergens
Which Diets Is Rote Grütze Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rote Grütze Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.