⏱ 130 min totalFruit and Berry Compote
Per 1 serving · 185 g · 8 ingredients
of a 2,000 cal day
- Protein2.1g4% of calories
- Carbs44g78% of calories
- Fat4.4g18% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Fruit and Berry Compote (185 g) has 204 calories, with 2.1 g of protein, 44 g of carbohydrates and 4.4 g of fat. Most of its energy comes from carbs (78% of calories). It is high in dietary fiber (23% DV), Vitamin C (60% DV) and copper (27% DV).
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin C60%
- Copper27%
- Manganese30%
Good source of
10–19% of the daily value
- Iron17%
- Potassium10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup, halves Strawberries
⅛ medium Pears
¼ cup, chunks Pineapple
¼ fruit Oranges
⅛ cup, without pits Sweet cherries
½ tbsp Orange juice
1 oz Dried mixed fruit
½ oz Coconut meat
Directions
- 1
Peel, seed, and cut the oranges into bite-size pieces. Core the pear and pineapple and cut into chunks. Halve or slice the strawberries and pit the cherries.
- 2
In a large bowl, combine all the prepared fresh fruit with the orange juice, the dried fruit, and half of the coconut. Toss gently to coat.
- 3
Cover and chill for at least 2 hours or overnight. Just before serving, sprinkle the remaining coconut over the top.
Vitamins & minerals
Amounts for 1 serving (185 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 41 μg | 5% |
| Vitamin C | 54 mg | 60% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 28 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 1 mg | 17% |
| Potassium | 493 mg | 10% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 56 mg | 8% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 30% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 52 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 204 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Fruit and Berry Compote?
One serving of Fruit and Berry Compote (1 serving) has 204 calories, which works out to 110 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Fruit and Berry Compote high in protein?
Not especially. It has 2.1 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fruit and Berry Compote keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fruit and Berry Compote?
47 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Fruit and Berry Compote?
19 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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