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Sugar-Free Strawberry Grape Compote Calories
No added sugar; contains naturally occurring fruit sugars
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sugar-Free Strawberry Grape Compote (150 g) has 83 calories. That works out to 55 calories per 100 g. It contains 20.3 g of carbs, 0.9 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 33 mg of Vitamin C covers 37% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Sugar-Free Strawberry Grape Compote Nutrition Facts
Selected: 1 serving (medium) · 150 g
83
KCAL / 150G
Carbs
20.3g
· 7% DV
Protein
0.9g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 4% · Fat 3%
Sugar-Free Strawberry Grape Compote nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 2.1 g | 8% |
| Protein | 0.9 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 Serving of Sugar-Free Strawberry Grape Compote?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 83 kcal |
| 1 tablespoon (small) | 20 g | 11 kcal |
| 3 tablespoon (medium) | 60 g | 33 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 120 g | 66 kcal |
| 1 cup (large) | 200 g | 110 kcal |
| 1 bottle (large) | 250 g | 138 kcal |
| 1 pack (large) | 300 g | 165 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Sugar-Free Strawberry Grape Compote
How do you make Sugar-Free Strawberry Grape Compote?
Simmer strawberries and grapes with a little water until the fruit softens to make Sugar-Free Strawberry Grape Compote. Taste the fruit first; ripe, sweet fruit usually needs no added sweetener, and gentle cooking helps the strawberries keep their shape.
Does Sugar-Free Strawberry Grape Compote contain any sugar?
Yes, Sugar-Free Strawberry Grape Compote contains the sugars naturally present in strawberries and grapes, even though no sugar is added during cooking. “Sugar-free” here refers to the recipe, not to fruit sugars being absent.
What is the difference between Sugar-Free Strawberry Grape Compote and jam?
Sugar-Free Strawberry Grape Compote is cooked fruit served with its liquid, while jam is thicker and spreadable, usually made by cooking fruit with sugar. The compote is best eaten with a spoon or poured over another food, rather than spread on toast.
Can you make Sugar-Free Strawberry Grape Compote with frozen fruit?
Yes, frozen strawberries and grapes work in Sugar-Free Strawberry Grape Compote. Add them straight to the pan and use less water at first, since frozen fruit releases liquid as it cooks.
Do you need to peel or seed grapes for Sugar-Free Strawberry Grape Compote?
No, grapes do not need to be peeled for Sugar-Free Strawberry Grape Compote; their skins soften as they cook. Seedless grapes give a smoother result, while straining the finished compote removes seeds if you prefer.
How long does Sugar-Free Strawberry Grape Compote last in the refrigerator?
Keep Sugar-Free Strawberry Grape Compote covered in the refrigerator and eat it within a few days. Without added sugar as a preservative, it should not be left at room temperature for long; discard it if its smell or appearance changes.
Can Sugar-Free Strawberry Grape Compote be canned for shelf storage?
Do not assume Sugar-Free Strawberry Grape Compote is safe for pantry storage just because it is hot-filled into jars. Safe canning requires a tested recipe and processing method; refrigerating or freezing the compote is a simpler option.
Is Sugar-Free Strawberry Grape Compote served hot or cold?
Sugar-Free Strawberry Grape Compote can be served warm or chilled. It makes a simple chilled dessert in warm weather, while serving it warm lets the cooked fruit and its juices feel more like a cozy fruit bowl.
How can you make Sugar-Free Strawberry Grape Compote taste sweeter without adding sugar?
Use fully ripe strawberries and grapes to bring out the natural sweetness of Sugar-Free Strawberry Grape Compote. A little cinnamon can add warmth, while lemon juice makes the fruit taste brighter; honey or syrup would count as added sweetener.
Why is my Sugar-Free Strawberry Grape Compote watery?
Sugar-Free Strawberry Grape Compote can turn watery because strawberries and grapes release juice as they cook, especially if they were frozen. Simmer it uncovered to reduce the liquid, or use less water next time; avoid long cooking if you want the fruit to stay intact.
Sugar-Free Strawberry Grape Compote Vitamins & Minerals
Vitamins
Vitamin C
33mg · 37% DV
Vitamin K
7.5µg · 6% DV
B6
0.09mg · 5% DV
Folate
19.5µg · 5% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.11mg · 12% DV
Potassium ⭐
255mg · 8% DV
Phosphorus
30mg · 4% DV
Sodium
3mg · 0% DV
Sugar-Free Strawberry Grape Compote Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-Free Strawberry Grape Compote
To burn the 83 calories in 1 serving (medium) (150 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 Sugar-Free Strawberry Grape Compote?
Sugar-free strawberry and grape compote is made by gently cooking strawberries and grapes in water, without adding sugar. The fruit softens and lends its colour and flavour to the liquid, so the compote can be served with the fruit, as a drink, or both. Its sweetness comes from the fruit itself.
Serve it chilled as a light dessert or alongside a meal; it also makes a refreshing option in warm weather. Strawberries bring a bright, slightly tart note, while grapes add a rounder sweetness. Nutritionally, it is mostly carbohydrate from the fruit, with very little fat and a modest amount of fibre. For a simple lighter serving, skip extra sweeteners and pair it with plain yoghurt or enjoy it on its own.
How Nutritious Is Sugar-Free Strawberry Grape 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 Sugar-Free 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 Sugar-Free Strawberry Grape Compote Contain Allergens?
No known major allergens
Which Diets Is Sugar-Free Strawberry Grape Compote Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sugar-Free Strawberry Grape Compote Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.