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A glossy, deep-red berry pudding with soft, visible pieces of red berries, served in a small bowl with pale cream poured over it.

Rote Grütze Calories

Traditional German dessert made from red berries

In season: Summer

CALORIES · 100 G

90kcal

GI

55medium

POTASSIUM · 100 G

95mg

FIBER · 100 G

2.2g

Quick answer

1 serving (medium) of Rote Grütze (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 25.2 g of carbs, 0.8 g of protein, 0.2 g of fat and 2.6 g of fiber. Its 21.6 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Rote Grütze Nutrition Facts

Selected: 1 serving (medium) · 120 g

108

KCAL / 120G

Carbs

25.2g

· 9% DV

Protein

0.8g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.6g

· 9% 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 serving (medium) (120 g)

NutrientAmount% DV
Calories108 kcal
Total fat0.2 g0%
Saturated fat0.02 g0%
Trans fat0 g
Sodium2.4 mg0%
Total carbohydrate25.2 g9%
Fiber2.6 g9%
Protein0.8 g2%

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 Serving of Rote Grütze?

ServingAmountCalories
1 serving (medium)120 g108 kcal
1 serving (small)80 g72 kcal
100 g100 g90 kcal
1 piece (small)100 g90 kcal
1 cup (medium)150 g135 kcal
1 serving (large)180 g162 kcal
1 pack (medium)200 g180 kcal
2 serving (double)240 g216 kcal
1 bottle (large)250 g225 kcal

Calculated from 90 calories per 100 g.

Frequently Asked Questions About Rote Grütze

What is Rote Grütze?

Rote Grütze is a traditional German dessert of red berries cooked with sugar and thickened with starch. It is usually served chilled and has a spoonable, fruit-filled texture rather than the clear, firm set of jelly.

How do you make Rote Grütze?

Rote Grütze is made by briefly cooking red berries with sugar, then thickening the mixture with starch. Mix the starch with cold water first and stir it in gradually to prevent lumps. Chill the dessert before serving for its familiar thick texture.

What berries are used in Rote Grütze?

Rote Grütze commonly combines redcurrants, raspberries, strawberries, and sometimes sour cherries. Recipes vary by region and season, but tart red berries are what give the dessert its distinctive balance of sweet and sharp flavors.

What do you serve with Rote Grütze?

Rote Grütze is traditionally served with vanilla sauce. Whipped cream, plain cream, or vanilla ice cream are also common accompaniments; their creamy flavor softens the tartness of the berries.

Is Rote Grütze served hot or cold?

Rote Grütze is usually served cold. Chilling lets the starch-thickened berry mixture set into a spoonable dessert; it is often brought to the table with vanilla sauce poured over or served alongside.

Where does Rote Grütze come from?

Rote Grütze is a traditional German dessert especially associated with northern Germany. A closely related red-berry pudding, rødgrød, is popular in Denmark, but Rote Grütze is the German name and preparation.

What is the difference between Rote Grütze and fruit compote?

Rote Grütze is thicker and more pudding-like than most fruit compotes because it is bound with starch. Compote is generally looser and syrupy, while Rote Grütze is meant to hold its shape softly on a spoon.

Can you make Rote Grütze with frozen berries?

Yes, frozen berries work well in Rote Grütze. Add their thawing juices to the pan for flavor, then stir in the starch gradually; if the mixture seems too loose, add a little more starch slurry as it cooks.

How long does Rote Grütze last in the fridge?

Rote Grütze keeps for about three days in a covered container in the refrigerator. Use a clean spoon when serving, and discard it if it develops mold or an unpleasant smell.

Is Rote Grütze the same as berry jelly?

No, Rote Grütze is not the same as clear berry jelly. It usually contains pieces of fruit and is thickened with starch, whereas jelly is typically made from strained fruit juice and sets into a clear gel.

Rote Grütze Vitamins & Minerals

Vitamins

Vitamin C

21.6mg · 24% DV

Biotin

1.8µg · 6% DV

Vitamin E

0.72mg · 5% DV

B2

0.05mg · 4% DV

Minerals

Manganese

0.16mg · 7% DV

Copper

0.05mg · 6% DV

Potassium ⭐

114mg · 3% DV

Phosphorus

19mg · 3% DV

Sodium

2.4mg · 0% DV

Rote Grütze Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

14.4
Medium

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

How to Burn Off Rote Grütze

To burn the 108 calories in 1 serving (medium) (120 g):

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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 traditional German dessert, especially associated with northern Germany. Red berries are simmered with sugar and thickened with starch; the exact mix varies, and the finished pudding is usually served chilled.

In Germany it is commonly paired with vanilla sauce, cream or milk. For English-speaking readers elsewhere, it makes a simple fruit dessert after a meal, and plain yoghurt is a good lighter alternative to richer toppings. Its carbohydrate content mainly comes from the fruit and added sugar; it also provides some fibre and is naturally low in fat.

How Nutritious Is Rote Grütze?

Nutrient density

Medium

35/ 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

43/ 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 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

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

Which Diets Is Rote Grütze Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Rote Grütze Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 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.