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Traditional German dessert made from red berries
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 2.6 g | 9% |
| Protein | 0.8 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 serving (medium) | 120 g | 108 kcal |
| 1 serving (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (small) | 100 g | 90 kcal |
| 1 cup (medium) | 150 g | 135 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 1 pack (medium) | 200 g | 180 kcal |
| 2 serving (double) | 240 g | 216 kcal |
| 1 bottle (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 calories in 1 serving (medium) (120 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.
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.
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.
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
— 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
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.