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●Low GI

Strawberry-grape compote Calories

An unsweetened fruit compote made by cooking strawberries and grapes; provides vitamin C and antioxidant compounds.

In season: Spring · Summer

CALORIES · 100 G

55kcal

GI

45low

POTASSIUM · 100 G

145mg

FIBER · 100 G

1.5g

Quick answer

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.

Strawberry-grape compote Nutrition Facts

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%

Strawberry-grape compote nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories132 kcal
Total fat0.5 g1%
Saturated fat0.07 g0%
Trans fat0 g
Sodium4.8 mg0%
Total carbohydrate32.4 g12%
Fiber3.6 g13%
Protein1.2 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 Cup of Strawberry-grape compote?

ServingAmountCalories
1 cup (medium)240 g132 kcal
4 tablespoon (small)60 g33 kcal
100 g100 g55 kcal
½ cup (small)120 g66 kcal
8 tablespoon (medium)120 g66 kcal
1 serving (medium)150 g83 kcal
1 serving (large)250 g138 kcal
1 bottle (medium)300 g165 kcal
1.5 cup (large)360 g198 kcal

Calculated from 55 calories per 100 g.

Frequently Asked Questions About Strawberry-grape compote

What is strawberry-grape compote?

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.

How is strawberry-grape compote different from jam?

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.

Can you make strawberry-grape compote with frozen fruit?

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.

Does cooking strawberry-grape compote destroy its vitamin C?

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.

What can you serve with strawberry-grape compote?

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.

How do you keep grapes from bursting in strawberry-grape compote?

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.

Can strawberry-grape compote be made without added sugar?

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.

Can you use strawberry-grape compote as a cake filling?

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.

How should you store leftover strawberry-grape compote?

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.

Why does strawberry-grape compote change color after cooking?

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.

Strawberry-grape compote Vitamins & Minerals

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

Strawberry-grape compote Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

14.6
Medium

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

How to Burn Off Strawberry-grape compote

To burn the 132 calories in 1 cup (medium) (240 g):

🚶

33min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

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-grape compote?

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.

How Nutritious Is Strawberry-grape compote?

Nutrient density

High

78/ 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 Strawberry-grape compote Processed?

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.

Does Strawberry-grape compote 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 Strawberry-grape 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-grape compote Fat Profile

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.