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Strawberry and Black Amber plum compote Calories
Fruit-based cooked compote with natural vitamin C and polyphenols.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Strawberry and Black Amber plum compote (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 41.3 g of carbs, 1.2 g of protein, 0.5 g of fat and 4.3 g of fiber. Its 43.2 mg of Vitamin C covers 48% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Strawberry and Black Amber plum compote Nutrition Facts
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
41.3g
· 15% DV
Protein
1.2g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
4.3g
· 15% 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%
Strawberry and Black Amber plum compote nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 41.3 g | 15% |
| Fiber | 4.3 g | 15% |
| 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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How Many Calories in 1 Cup of Strawberry and Black Amber plum compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 1 tablespoon (mini) | 20 g | 14 kcal |
| 2 tablespoon (small) | 40 g | 27 kcal |
| 100 g | 100 g | 68 kcal |
| ½ cup (half) | 120 g | 82 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 serving (large) | 250 g | 170 kcal |
| 1.5 cup (large) | 360 g | 245 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Strawberry and Black Amber plum compote
How do you make strawberry and Black Amber plum compote?
Simmer chopped Black Amber plums in water until they begin to soften, then add the strawberries and cook briefly. Add sugar if you like, and stop cooking as soon as the fruit is tender so the strawberries keep their shape.
What do Black Amber plums add to strawberry and Black Amber plum compote?
Black Amber plums give strawberry and Black Amber plum compote a deeper, tangy-sweet flavor and a darker color. Their soft, juicy flesh balances the strawberries, making the blend taste more layered than a strawberry-only compote.
Can you make strawberry and Black Amber plum compote with frozen fruit?
Yes, frozen strawberries and plums work in strawberry and Black Amber plum compote. Add them straight to the pan, use less cooking time than you would for firm fresh fruit, and avoid stirring vigorously because thawing fruit can break apart easily.
Do you peel the plums for strawberry and Black Amber plum compote?
No, you usually do not need to peel the Black Amber plums. Their skins add color and soften during cooking; wash the fruit well, remove the pits, and cut the plums into pieces before adding them to the pot.
Why does the fruit fall apart in strawberry and Black Amber plum compote?
The fruit usually falls apart because it has been cooked too long or stirred too much. Add the strawberries near the end, simmer gently, and take the pan off the heat once the fruit is tender rather than waiting for it to collapse.
Can you make strawberry and Black Amber plum compote without sugar?
Yes, you can make strawberry and Black Amber plum compote without added sugar. Ripe fruit gives it natural sweetness; taste the liquid before serving, and add a little sweetener only if the plums or strawberries are particularly tart.
Is strawberry and Black Amber plum compote served hot or cold?
Strawberry and Black Amber plum compote can be served either chilled or warm. Chilling it makes a refreshing dessert, while serving it warm suits cooler weather; let it cool before refrigerating so it does not warm other food.
How long does strawberry and Black Amber plum compote last in the fridge?
Strawberry and Black Amber plum compote keeps for about 3–4 days in a covered container in the refrigerator. Use a clean spoon when serving, and discard it if you notice mold, fizzing, or an unusual smell.
Can you freeze strawberry and Black Amber plum compote?
Yes, strawberry and Black Amber plum compote can be frozen in a freezer-safe container. Leave room for expansion and thaw it in the refrigerator; the fruit may be softer afterward, so thawed compote works especially well stirred into yogurt or porridge.
How is strawberry and Black Amber plum compote different from jam?
Strawberry and Black Amber plum compote is a spoonable fruit preparation with plenty of liquid and pieces of fruit, while jam is cooked down to a thicker, spreadable texture. Compote is generally served as a dessert or topping rather than used as a preserve.
Strawberry and Black Amber plum compote Vitamins & Minerals
Vitamins
Vitamin C
43.2mg · 48% DV
Vitamin K
10.8µg · 9% DV
B3
0.96mg · 6% DV
B5
0.29mg · 6% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
396mg · 12% DV
Phosphorus
38mg · 5% DV
Sodium
4.8mg · 0% DV
Strawberry and Black Amber plum compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strawberry and Black Amber plum compote
To burn the 163 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 Strawberry and Black Amber plum compote?
Strawberry and Black Amber plum compote is made by gently cooking strawberries and dark-skinned Black Amber plums with a little water; some recipes add sugar. Fruit compotes are familiar across many European and Middle Eastern kitchens, served as a simple dessert or a way to use ripe seasonal fruit. Enjoy it chilled on a warm day or slightly warm after a meal, on its own or spooned over plain yoghurt or porridge. It is mostly carbohydrate from the fruit and any added sweetener, with very little fat and a modest amount of fibre. For a lighter version, use ripe fruit and add little or no extra sugar.
How Nutritious Is Strawberry and Black Amber plum 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 Strawberry and Black Amber plum compote 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 Strawberry and Black Amber plum compote Contain Allergens?
No known major allergens
Which Diets Is Strawberry and Black Amber plum 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
Strawberry and Black Amber plum compote Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.