Fruit compote

Dessert

Item Rating: 78/100

1 serving (150 grams) contains 120 calories, 1.0 grams of protein, 0.5 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.9 mg	0%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	39.4 g
protein		1.6 g	3%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		0.8 mg	4%
Potassium		236.6 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (3.6%)

Protein: 6 cal (3.2%)

Carbs: 189 cal (93.3%)

About Fruit compote

Fruit compote is a simple dish made from simmering fresh, frozen, or dried fruits with water, sugar, and often spices like cinnamon or cloves. Originating from Europe, particularly popular in French and Central European cuisines, it serves as a versatile topping or dessert. Nutritionally, fruit compote offers a rich supply of vitamins and minerals depending on the fruits used. Commonly prepared with berries, apples, or stone fruits, it provides natural carbohydrates, dietary fiber, and a range of antioxidants. Without added sugar, it can be a healthy alternative to syrupy desserts, aligning with health-conscious diets.

Health Benefits

• Rich in dietary fiber, aiding digestion and promoting gut health, particularly if prepared with berries or apples (3-4g fiber per 1/2 cup depending on the fruit).
• Contains antioxidants like vitamin C from fruits such as citrus, strawberries, or kiwi, supporting immune function (50-70% DV of vitamin C in 1/2 cup).
• Natural fruit sugars provide quick energy while avoiding the refined sugar found in processed desserts, benefiting blood sugar management when consumed in moderation.

Dietary Considerations

Allergens: Contains None naturally, but potential cross-contact with nuts or dairy during preparation

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-carb, keto (if sweetened with sugar)

Selection and Storage

Store fruit compote in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months. Reheat gently on the stove to preserve its flavor and texture.

Common Questions About Fruit compote Nutrition

What is the nutritional content of fruit compote?

Fruit compote is typically low in protein (less than 1 gram per serving) and ranges from 50 to 150 calories per half-cup, depending on added sugars and the type of fruit used. It is often high in vitamin C, antioxidants, and natural sugars but low in fat.

Is fruit compote suitable for a keto or low-carb diet?

Fruit compote is generally not ideal for a keto or very low-carb diet due to its high natural sugar content. A typical serving can contain 15-30 grams of carbohydrates, depending on the fruit used and whether any sweeteners are added.

What are the health benefits or concerns of eating fruit compote?

Fruit compote is rich in vitamins, antioxidants, and dietary fiber, which support immune health and digestion. However, if sweeteners are added, it can contribute to increased calorie and sugar consumption, which might be a concern for those managing blood sugar levels.

How much fruit compote should I eat in one serving?

A standard serving of fruit compote is about half a cup. This portion provides around 50-150 calories and is often enough to pair with yogurt, oatmeal, or desserts without overloading on sugar or calories.

How does fruit compote compare to fresh fruit in terms of nutrition?

Fruit compote may lose some water-soluble vitamins like vitamin C during cooking, but it still retains antioxidants and fiber. Unlike fresh fruit, compote often contains added sugars, so it’s less healthy if sweetened, but unsweetened compote is comparable for most nutrients.

Data Sources & Scientific References