clotildes fruit compotes girl with baloon

Nutritional Benefits of Eating Compotes


  • Dietary fibre commonly known as roughage is the part of food that we eat that cannot be digested or absorbed in the body but is essential to the proper functioning of the bowel. It is a type of carbohydrate and when we eat fibre, it passes through the body undigested and thereby supports the transit of food through the gut and the removal of waste.
  • The most recent recommended daily allowance (RDA) for fibre intakes for children and adults are 25g.However this is the minimum required and research on fibre intakes in the Irish population found that three out of four adults didn’t meet the RDA.
  • People who consume a diet rich in fibre are suggested to have a significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases. Increasing fibre intake lowers blood pressure and serum cholesterol levels and helps to control blood sugar levels. Fibre-rich foods are usually low in calories  and eating them means that you feel fuller for longer.
  • Fruit and vegetable contain an average of 1 to 5.2% of fibre or more for the richest fruit such as dried fruit. Compote is a source of fibre and contains 1.5 to 2.3g of fibre per 100g or 6 to 7% of daily recommended 25g.



  • Vitamin C also called ascorbic acid, is mainly provided by the consumption of fruit and vegetable. The human body cannot produce this powerful antioxidant needed (in small doses) for the body.
  • The vitamin C is an important antioxidant.  Antioxidants strengthen the immune system and help prevent heart disease.
  • The vitamin C is also involved in the production of collagen (formation of skin, ligaments & bones).
  • The vitamin C strengthens the immune system as it helps producing white blood cells which destroy viruses and bacteria.
  • The vitamin C helps in the absorption of iron.
  • A daily intake of 80mg of vitamin C is recommended.
  • The compôtes are sources of vitamin C with 12 to 46mg of vitamin C per 100g depending on the type.




  • Carotenoids are pigments responsible for the red/yellow/orange colours of the fruit.
  • There are 2 broad categories:
    • The precursors of vitamin A (a and β-carotene) which have the ability to be processed in vivo (in the body) in vitamin A.
    • Those who do not have pro-vitamin A activity.
  • Carotenoids are antioxidants. Some have the ability to be transformed into vitamin A, which plays an important role in vision, healthy skin & mucous membranes (eyes, respiratory tract, intestines).
  • The richest in pro-vitamin A  fruit are the orange coloured fruit such as melon, apricot, mango, some citrus fruit…
  • Daily intake of vitamin A recommended is 800 microgrammes. Fruit & veg contribute to an average intake of vitamin A of 38%.




  • There are a family of complex molecules widely present in plants (flavonoids, tannins…). These are, like vitamin C, antioxidants.
  • The fruit represent 28% of total polyphenol intake estimated at 1g per day.


One of Your 5 a Day

  • Eat 5 portions of fruit and vegetable a day.
  • What is 1 portion?
  • One portion of fruit is 80g of fruit which is:
      • 100g fruit compôte
      • 1 medium apple
      • 3 apricots
      • 1 medium banana
      • 9 or 10 blackberries
      • 1 orange
      • 1 medium pear
      • 7 strawberries
      • 2 handfuls raspberries
      • 2 kiwis
      • 1 mandarin
      • 1 peach
      • 4 heaped tablespoons blueberries
      • 4 heaped tablespoons blackcurrants
      • Half grapefruit
      • 2 plums
      • 1 large slice pineapple
      • 150ml 100% fruit juice



Compote Name Fat Vitamin C Carbohydrate Fibre Sodium Kcal KJ
Apple & Orange Trace 46mg 9.20g 1.80g Trace 37 154
Apple & Lemon Trace 40mg 9.50g 1.50g Trace 38 159
Apple & Strawberry Trace 27mg 8.50g 2.00g Trace 34 142
Apple & Blackberry Trace 11mg 9.80g 1.80g Trace 39 164
Apple & Rasberry Trace 34mg 11.00g 2.00g Trace 44 184
Apple & Pear Trace 25mg 9.90g 1.90g Trace 40 166

* Nutritional Analysis (per 100g)