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Cooked strawberries with added sugar
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Sweetened strawberry compote has 112 calories. It contains 28.1 g of carbs, 0.4 g of protein, 0.1 g of fat and 1.2 g of fiber. Its 20.5 mg of Vitamin C covers 23% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 100 g
112
KCAL / 100G
Carbs
28.1g
· 10% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 1% · Fat 1%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 28.1 g | 10% |
| Fiber | 1.2 g | 4% |
| Protein | 0.4 g | 1% |
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) | 100 g | 112 kcal |
| 1 tablespoon (medium) | 20 g | 22 kcal |
| 1 ounce (small) | 28 g | 31 kcal |
| 2 tablespoon (double) | 40 g | 45 kcal |
| 0.25 cup (quarter) | 60 g | 67 kcal |
| 100 g | 100 g | 112 kcal |
| ½ cup (half) | 120 g | 134 kcal |
| 1 serving (large) | 150 g | 168 kcal |
| 1 cup (large) | 240 g | 269 kcal |
Calculated from 112 calories per 100 g.
Sweetened strawberry compote is made by gently simmering strawberries with water and sugar. Hull and rinse the berries, combine them with the water and sugar, and cook just until tender while still holding their shape. Cool before serving.
Sweetened strawberry compote is looser and usually contains more liquid, while strawberry jam is cooked to a thicker, spreadable consistency. Compote is typically served as a dessert or topping, whereas jam is commonly spread on bread.
Use ripe but firm berries and simmer sweetened strawberry compote gently for only as long as needed to soften them. Avoid vigorous stirring, which breaks up the fruit; remove the pan from the heat while the berries still hold their shape.
Sweetened strawberry compote usually keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, use a clean spoon when serving, and discard it if you notice mold, an off smell, or other signs of spoilage.
Yes, sweetened strawberry compote can be frozen. Let it cool, transfer it to a freezer-safe container with room for expansion, and thaw it in the refrigerator. The strawberries may be softer after thawing, so the compote works especially well as a topping.
Yes, frozen strawberries work in sweetened strawberry compote; add them straight to the pan rather than thawing them first. They release more liquid as they cook, so simmer gently and adjust the cooking time until the fruit is tender but not falling apart.
Yes, you can reduce the added sugar in sweetened strawberry compote. Start with less and taste as the berries cook; the finished compote will be tarter and should be refrigerated rather than kept at room temperature as a shelf-stable preserve.
Sweetened strawberry compote pairs well with yogurt, oatmeal, pancakes, waffles, porridge, or ice cream. Spoon it over the dish just before serving; the fruit and its syrup add a bright strawberry flavor without needing to cook the topping separately.
Not safely by simply pouring hot sweetened strawberry compote into jars. For pantry storage, use a tested canning recipe with specified acidity and processing instructions; otherwise, keep the compote refrigerated or freeze it.
Sweetened strawberry compote can be watery because strawberries release juice as they cook, especially if they are very ripe or frozen. Simmer it uncovered to reduce excess liquid, or lift out the berries and cook the syrup briefly before spooning it back over them.
Vitamins
Vitamin C
20.5mg · 23% DV
Folate
9µg · 2% DV
B5
0.1mg · 2% DV
B6
0.03mg · 2% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.04mg · 4% DV
Potassium ⭐
105mg · 3% DV
Phosphorus
15mg · 2% DV
Sodium
2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 112 calories in 100 g:
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Walking (5 km/h)
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Running (8 km/h)
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Cycling
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Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Sweetened strawberry compote is made by gently cooking strawberries with sugar and usually a little water, until the fruit softens and the cooking liquid becomes a light syrup. It is a simple home-style fruit dessert, part of a broader compote tradition found across Europe and beyond. Serve it chilled in a small bowl after a meal, spoon it over porridge or yoghurt, or pair it with pancakes and other breakfast dishes. The berries turn tender while keeping some shape, and the syrup tastes fragrant and sweet. Nutritionally, it is mostly carbohydrate from the fruit and added sugar, with very little fat or protein. Use less sugar when cooking, or balance a sweeter batch with plain yoghurt.
Low
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
✓ 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
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
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.