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Sweetened Berry Compote

Sweetened Berry Compote

EverydayCookedSweetened

Sweetened berry compote is a cooked fruit sauce made by simmering fresh or frozen berries with sugar, honey, or syrup until softened into a thick, spoonable consistency. While retaining the natural antioxidants and vitamins of berries, the added sweeteners significantly increase its carbohydrate and calorie content compared to raw fruit. This versatile topping balances bright fruit acidity with dessert-like sweetness, commonly served with pancakes, yogurt, or cheesecake, but requires portion awareness due to its concentrated sugars.

Macro Impact

A 4 tbsp serving contains 67 calories, 1g protein, 16g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 67 calories?
Walking3.5 mph, moderate pace
16 min
YogaModerate effort, gentle pace
11 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size4 tbsp (60 g)
Amount per serving
Calories67
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium3mg
0%
Total Carbohydrate16g
6%
Dietary Fiber1g
4%
Total Sugars12g
Includes Added Sugars8g
17%
Protein0.6g
Vitamin D0mcg
0%
Calcium6mg
0%
Iron0.2mg
1%
Potassium72mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
16 / 275 g
6%
Fiber
1 / 28 g
4%
Sugars
12 g
Added Sugars
8 / 50 g
17%
Soluble Fiber
1 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
2 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
6 / 400 mcg
2%
Vitamin A
18 / 800 mcg
2%
Vitamin C
6 / 83 mg
7%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
6 / 1k mg
1%
Copper
0 / 1 mg
7%
Iron
0 / 13 mg
1%
Magnesium
4 / 370 mg
1%
Manganese
0 / 2 mg
9%
Phosphorous
9 / 700 mg
1%
Potassium
72 / 3k mg
2%
Selenium
0 / 55 mcg
0%
Sodium
3 / 2.3k mg
0%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
1%
Iodine
0 / 150 mcg
0%
Chlorine
3 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
42 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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