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An unsweetened fruit compote made by cooking strawberries and grapes; provides vitamin C and antioxidant compounds.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Strawberry-grape compote (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 32.4 g of carbs, 1.2 g of protein, 0.5 g of fat and 3.6 g of fiber. Its 52.8 mg of Vitamin C covers 59% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
132
KCAL / 240G
Carbs
32.4g
· 12% DV
Protein
1.2g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 3% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 32.4 g | 12% |
| Fiber | 3.6 g | 13% |
| 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 | 132 kcal |
| 4 tablespoon (small) | 60 g | 33 kcal |
| 100 g | 100 g | 55 kcal |
| ½ cup (small) | 120 g | 66 kcal |
| 8 tablespoon (medium) | 120 g | 66 kcal |
| 1 serving (medium) | 150 g | 83 kcal |
| 1 serving (large) | 250 g | 138 kcal |
| 1 bottle (medium) | 300 g | 165 kcal |
| 1.5 cup (large) | 360 g | 198 kcal |
Calculated from 55 calories per 100 g.
Strawberry-grape compote is fruit cooked gently in water until tender, usually served with both the fruit and its cooking liquid. Unlike a smooth purée, it can retain recognizable pieces of strawberries and grapes.
Strawberry-grape compote is looser and usually contains whole or chunky fruit, while jam is cooked down to a thicker spread. Compote is commonly spooned over yogurt, pancakes, or porridge rather than spread on toast.
Yes, frozen strawberries and grapes can be used for strawberry-grape compote without thawing them first. They release more liquid as they cook, so start with less added water and check the texture before serving.
Cooking can reduce some of the vitamin C in strawberry-grape compote because vitamin C is sensitive to heat. A shorter cooking time helps limit the loss, while the finished compote still provides fruit and other antioxidant compounds.
Strawberry-grape compote pairs well with plain yogurt, oatmeal, pancakes, waffles, or vanilla ice cream. Its soft fruit and spoonable juices also work as a topping for cheesecake or a simple bowl of porridge.
To keep grapes more intact in strawberry-grape compote, simmer them gently rather than boiling vigorously, and avoid stirring often. Add the strawberries later, since they soften faster and can break apart if cooked for too long.
Yes, strawberry-grape compote can be made without added sugar. Ripe grapes and strawberries bring their own sweetness; taste the cooled compote before deciding whether it needs any extra sweetener.
Yes, strawberry-grape compote can be used between cake layers, but drain or simmer off some of its liquid first. A runny filling can make the cake soggy or cause the layers to slide.
Store leftover strawberry-grape compote in a clean, covered container in the refrigerator and use it within about 3–4 days. Let it cool before refrigerating, and use a clean spoon each time you serve it.
Strawberry-grape compote can turn darker or more reddish as the fruit softens and releases its pigments into the liquid. The color change is normal; using gentle heat and avoiding prolonged cooking can help the fruit keep a brighter appearance.
Vitamins
Vitamin C
52.8mg · 59% DV
Folate
43.2µg · 11% DV
B2
0.08mg · 6% DV
Biotin
1.92µg · 6% DV
Minerals
Manganese
0.53mg · 23% DV
Copper
0.14mg · 16% DV
Potassium ⭐
348mg · 10% DV
Magnesium
26mg · 6% DV
Sodium
4.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 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.
Strawberry-grape compote is made by gently cooking strawberries and grapes with water until the fruit softens. It is an unsweetened take on the fruit compotes found in many European home kitchens, where seasonal fruit is simmered and served warm or chilled.
Its soft fruit and lightly tart-sweet juices work well as a simple dessert, spooned over porridge or served with yoghurt. The carbohydrates come mainly from the fruit, while protein and fat are low; it also contributes some fibre and vitamin C. Pair it with plain yoghurt or oats for a more filling breakfast, or simmer it briefly if you prefer the berries and grapes to keep more of their shape.
High
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 2
Minimally 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
0.07g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.