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Berry (blueberry, blackberry, strawberry, raspberry, etc.) Calories
Antioxidants, vitamin C, fiber, low calorie
CALORIES
GI
POTASSIUM
FIBER
Berry (blueberry, blackberry, strawberry, raspberry, etc.) Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
10g
· 86%
Protein
1g
· 9%
Fat
0.3g
· 5%
Fiber
3g
Berry (blueberry, blackberry, strawberry, raspberry, etc.) Vitamins & Minerals
Vitamins
Vitamin C
25mg · 28% DV
Vitamin K
19µg · 16% DV
Folate
25µg · 6% DV
Vitamin E
0.7mg · 5% DV
Minerals
Phosphorus
20mg · 3% DV
Potassium ⭐
90mg · 3% DV
Calcium
15mg · 2% DV
Magnesium
10mg · 2% DV
Berry (blueberry, blackberry, strawberry, raspberry, etc.) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Berry (blueberry, blackberry, strawberry, raspberry, etc.) 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 Berry (blueberry, blackberry, strawberry, raspberry, etc.) Contain Allergens?
No known major allergens
Which Diets Is Berry (blueberry, blackberry, strawberry, raspberry, etc.) 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
Berry (blueberry, blackberry, strawberry, raspberry, etc.) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Berry (blueberry, blackberry, strawberry, raspberry, etc.)
Berry (blueberry, blackberry, strawberry, raspberry, etc.) — Frequently Asked Questions
Should berries be washed before storing or just before eating?
For delicate berries such as strawberries, blackberries and raspberries, washing before storage can add moisture and speed up mold growth. Wash only the portion you plan to eat, using cool running water just before serving.
How can fresh berries be kept from spoiling so quickly?
Remove any crushed or moldy berries, then refrigerate the rest in a breathable container lined with paper towel. Keeping excess moisture under control is one of the best ways to slow spoilage.
Can strawberries, raspberries and blackberries be frozen?
Yes. Rinse and dry them thoroughly, freeze them in a single layer on a tray first, then transfer them to an airtight freezer container so they do not form one large clump.
Are frozen berries as nutritious as fresh berries?
Usually, yes: berries frozen soon after harvest retain much of their nutritional value. Their texture becomes softer after thawing, so they are especially useful in porridge, yogurt, smoothies and sauces.
Does blending berries into a smoothie remove their fiber?
No, blending does not eliminate the fiber in whole berries. However, smoothies are often consumed faster than whole fruit, so it is still sensible to keep portions reasonable and avoid added sugars.
Is it a good idea to eat berries with yogurt or kefir?
Yes. Pairing berries with plain yogurt or kefir can make a snack more filling and adds protein to the meal. Choose unsweetened dairy or plant-based alternatives rather than flavored versions with added sugar.
Are berries better before or after a workout?
Berries can be a light, easy-to-digest snack before exercise, although a very large serving may not feel comfortable before intense training. After exercise, pairing them with a protein-rich food such as yogurt or milk can fit well into a recovery meal.
Does eating berries at night cause weight gain?
No. Eating berries at night does not by itself cause weight gain; overall food intake and eating habits matter more. For a more satisfying evening snack, combine them with yogurt or a small handful of nuts.
Can berries treat a urinary tract infection?
No. Berries are not a treatment for a urinary tract infection, and symptoms such as pain, fever or persistent urgency should be assessed by a healthcare professional. Research on cranberry products does not make them a replacement for medical treatment.
Do people taking blood thinners need to limit berries?
Most people can eat strawberries, blueberries, raspberries and blackberries in normal food amounts. People taking warfarin or another anticoagulant should keep their usual eating pattern consistent and discuss major dietary changes with their clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.