How many calories are in cherry compote? A comprehensive guide

December 2, 2025 •

4 min read

Did you know that cooking fruit concentrates its natural sugars, meaning compote is typically more calorie-dense per gram than raw fruit? The number of calories in cherry compote varies significantly depending on the recipe, type of sweetener, and preparation method, offering a customizable approach to a healthy treat.

Quick Summary

The calorie content of cherry compote depends on the amount of added sugar, type of cherries, and cooking process. Homemade versions offer more control over ingredients to minimize calories, unlike many commercial products with higher sugar content.

Key Points

Calories Vary Widely: A standard cherry compote ranges from 66 to over 115 calories per 100g, depending heavily on the recipe and ingredients.
Sugar is the Main Factor: The type and amount of added sweetener, whether sugar or a low-calorie alternative, is the biggest determinant of the final calorie count.
Homemade Means Control: Making compote at home allows for total control over ingredients, making it easy to significantly reduce calories by using less or no added sugar.
Concentration Increases Density: The cooking process evaporates water, which concentrates the fruit's natural sugars and increases the calorie density per gram compared to raw cherries.
Smart Swaps Reduce Calories: Opting for zero-calorie sweeteners, using frozen unsweetened cherries, and adding flavor with spices can drastically lower the calorie content.
Nutrient-Rich, Even Cooked: Despite some vitamin loss during cooking, cherry compote retains beneficial antioxidants, fiber, and melatonin.

Key Factors Influencing Calories in Cherry Compote

Understanding what affects the calorie count in your compote is the first step toward managing your intake. The final number is not fixed and can be influenced by several key factors:

Type of Cherries

Both sweet and tart cherries are used for compote, and they have different nutritional profiles. A cup of fresh sweet cherries typically contains about 90 calories, while tart cherries can have slightly less natural sugar. However, the real impact comes from how these fruits are handled in the recipe. To balance the tartness of sour cherries, many recipes call for more added sugar, which can negate any inherent calorie advantage.

Sweeteners and Additives

The type and quantity of sweetener added to the compote is the single biggest factor affecting its calorie density.

Sugar: Traditional recipes rely on granulated sugar. A single tablespoon (approx. 12g) adds around 45 calories. Excessively sweet compotes will have a much higher calorie count than a simple, lightly sweetened one.
Natural Sweeteners: Alternatives like maple syrup or honey, while also containing calories, are often used in smaller amounts. One recipe for low-sugar compote uses just a teaspoon of maple syrup for six servings.
Zero-Calorie Sweeteners: For the lowest possible calorie count, artificial or natural zero-calorie sweeteners like erythritol or stevia can be used. These eliminate the added sugar calories while providing sweetness.

Preparation Method

Cooking fruit concentrates its sugars by reducing the water content. The longer the compote simmers and thickens, the more concentrated and calorie-dense it becomes. For example, 100g of fresh cherries has fewer calories than 100g of compote, which contains the concentrated essence of more fruit, plus any added sweeteners. The amount of liquid used—whether water, fruit juice, or other liquids—also affects the final consistency and calorie profile.

Homemade vs. Store-Bought Compote

Making compote from scratch offers the ultimate control over its ingredients and nutritional value, which is not always the case with commercial products.

Here's a comparison to illustrate the difference:


Feature	Homemade Compote (Low Sugar)	Store-Bought Compote (Standard)	Store-Bought Compote (No Added Sugar)
Calories (per 100g)	~40-70 kcal	~100-115 kcal	~70-85 kcal
Sugar	Minimal added sugar, uses natural fruit sweetness and optional alternative sweeteners	Often high in added sugar or syrups, significantly increasing calories	Contains natural fruit sugars, but no added sucrose
Ingredients	Fresh or frozen cherries, minimal sweetener, water, optional spices	Cherries, sugar, corn syrup, pectin, preservatives	Cherries, fruit juice concentrate, water
Nutritional Control	Full control over ingredients, allowing for very low-calorie options	Limited control; nutrition is dependent on the brand and formulation	Good option for convenience, but still check labels for sweeteners

Tips for a Lower-Calorie Cherry Compote

For those watching their calorie intake, here are some actionable tips for making a delicious compote without the guilt:

Choose your sweetener wisely: Use zero-calorie natural sweeteners like stevia or monk fruit. For a richer flavor, use a very small amount of maple syrup.
Embrace natural sweetness: The natural flavor of ripe, sweet cherries can be enough. Consider adding spices like cinnamon or a dash of almond extract to enhance the flavor profile without adding calories.
Use frozen cherries: Frozen cherries are often pitted and can be a cost-effective choice. Many recipes are designed for frozen fruit and require minimal added water.
Don't over-reduce: Cook the compote just long enough for the cherries to soften and the juices to release. Over-reducing the liquid will concentrate the sugar and increase the calorie density.
Add bulk with other fruit: Consider adding other low-calorie fruits like berries to increase volume and fiber content without packing on calories.
Incorporate healthy pairings: Serve a small amount of compote with protein-rich foods like plain Greek yogurt or cottage cheese to increase satiety and balance the sugar.

Conclusion

Ultimately, the number of calories in cherry compote is not a fixed figure but a dynamic number you can control. While store-bought varieties offer a range of options, making your own at home provides the most freedom to customize ingredients and adjust the sweetener content to fit your dietary goals. By choosing your ingredients wisely and paying attention to preparation, you can enjoy this versatile and antioxidant-rich treat with full awareness of its nutritional impact.

Topping suggestions that pair well with compote:

Plain Greek yogurt: A high-protein base that complements the fruit's sweetness.
Oatmeal or porridge: Stir a spoonful into your morning oats for natural flavor.
Pancakes or waffles: A classic topping that is healthier than sugary syrup.
Cottage cheese: Another high-protein option for a satisfying snack or light meal.
Ice cream or sorbet: Use a small amount for a delicious, mindful dessert.
Toast: A simple, flavorful alternative to jam on whole-grain toast.

For more information on the health benefits of cherries, you can refer to research on their antioxidant and anti-inflammatory properties.

Frequently Asked Questions

Often, yes. Many commercial brands add significant amounts of sugar, increasing the calorie count compared to a homemade version made with minimal or no added sweeteners.

You can reduce calories by using less traditional sugar, substituting with a zero-calorie sweetener like stevia or monk fruit, or using naturally sweeter fruit.

Not necessarily. While sour cherries contain less sugar inherently, many recipes compensate by adding more sweetener to balance the tartness, which can bring the calorie count up.

Good options include monk fruit sweetener, stevia, or erythritol. Maple syrup can also be used in moderation for a natural approach with fewer calories than granulated sugar.

Yes, frozen cherries work perfectly for compote and are often pre-pitted, saving preparation time. If using, you may need to reduce the amount of added liquid.

Yes. While some heat-sensitive vitamins are lost, the compote retains beneficial antioxidants, fiber, and other minerals like potassium from the fruit.

Since compote is calorically dense due to concentrated fruit and added sugar, paying attention to portion size is crucial for managing your overall calorie intake.