1 cup (medium) of Berries (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 12 g of carbs, 1.2 g of protein, 0.4 g of fat and 4.2 g of fiber. Its 42 mg of Vitamin C covers 47% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Berries Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10g

· 4% DV

Protein

· 2% DV

Fat

0.3g

· 0% DV

Fiber

3.5g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 86% · Protein 9% · Fat 5%

Berries Vitamins & Minerals

Vitamins

Vitamin C

35mg · 39% DV

Vitamin K

20µg · 17% DV

Folate

25µg · 6% DV

Vitamin E

0.7mg · 5% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

120mg · 4% DV

Phosphorus

22mg · 3% DV

Calcium

20mg · 2% DV

How Nutritious Is Berries?

Nutrient density

Very high

85/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

55/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Berries Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Berries

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Berries Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Berries Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Berries Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Berries Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 1.8:1

Below the ideal 4:1 — a good omega balance.

Compare Berries

🫐vs🍓

Berries vs Strawberry13 kcal more per 100 g

→🫐vs🥑

Berries vs Avocado115 kcal fewer per 100 g

→🫐vs🍑

Berries vs Peach6 kcal more per 100 g

→🫐vs🍇

Berries vs Dried Raisins254 kcal fewer per 100 g

→

Foods Similar to Berries

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Berries

How many calories are in berries, and are they diet-friendly?

Berries provide 45 calories per 100 g. They are unprocessed and compatible with vegan, vegetarian, paleo, Mediterranean, flexitarian, omnivore, and gluten-free diets.

Do berries have a high glycemic index?

No, berries have a glycemic index of 25, which is low. Per 100 g, they contain 10 g carbs and 3.5 g fiber.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026