Fresh berry compote
Fresh berry compote is a simple, vibrant fruit sauce made by gently cooking berries with a small amount of sugar and liquid until they break down into a thick, saucy consistency. It typically features a mix of berries like strawberries, blueberries, raspberries, and blackberries, often enhanced with a squeeze of lemon juice. This preparation is a classic dessert or breakfast accompaniment found in many cuisines, particularly across Europe and North America.
🍽️ Nutrition at a glance
This dish is naturally high in carbohydrates, primarily from the fruit's sugars and fiber, and is virtually fat-free. It is an excellent source of key nutrients like Vitamin C, manganese, and antioxidants, with a typical serving containing roughly 100-150 calories.
Nutrition breakdown
| Calories | 130 kcal |
| Protein | 1.5 g |
| Carbs | 32 g |
| Fat | 0.5 g |
| Fiber | 5 g |
| Sugar | 24 g |
| Sodium | 5 mg |
| Vitamin C | 30 mg |
| Manganese | 0.8 mg |
| Vitamin K | 15 mcg |
| Potassium | 280 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 25 mcg |
| Iron | 0.6 mg |
| Magnesium | 15 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, berry compote is a versatile staple, serving as a topping for pancakes, yogurt, ice cream, or even savory dishes like roasted meats. Nutritionally, the gentle cooking process helps release antioxidants like anthocyanins, making them more bioavailable than in raw berries.
