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🫐
Berries Calories
Rich in antioxidants and fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Berries (140 g) has 80 calories. That works out to 57 calories per 100 g. It contains 19.6 g of carbs, 1.1 g of protein, 0.4 g of fat and 7 g of fiber. Its 29.4 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Berries Nutrition Facts
Selected: 1 cup (whole) · 140 g
80
KCAL / 140G
Carbs
19.6g
· 7% DV
Protein
1.1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 5% · Fat 4%
Berries nutrition facts table · 1 cup (whole) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 19.6 g | 7% |
| Fiber | 7 g | 25% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Berries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 140 g | 80 kcal |
| 1 ounce (mini) | 28 g | 16 kcal |
| 10 piece (small) | 50 g | 29 kcal |
| ½ cup (half) | 70 g | 40 kcal |
| 100 g | 100 g | 57 kcal |
| 1 serving (small) | 100 g | 57 kcal |
| 20 piece (medium) | 100 g | 57 kcal |
| 1 serving (medium) | 150 g | 86 kcal |
| 1 serving (large) | 250 g | 143 kcal |
Calculated from 57 calories per 100 g.
Frequently Asked Questions About Berries
What fruits count as berries?
Common berries include strawberries, blueberries, raspberries, blackberries, and currants. In everyday cooking, “berries” means these small, juicy fruits; botanically, the category is different, and strawberries and raspberries are not true berries.
Are strawberries actually berries?
No, strawberries are not botanical berries. Their tiny visible “seeds” are actually individual fruits on the outside, while the fleshy part develops from the flower’s receptacle. In cooking and grocery stores, however, strawberries are grouped with berries.
Are fresh or frozen berries better?
Both fresh and frozen berries are nutritious choices. Frozen berries are often picked ripe and frozen soon afterward, making them handy when fresh fruit is out of season; their softer texture after thawing works well in oatmeal, sauces, and smoothies.
How should you wash berries without making them soggy?
Rinse berries gently under cool running water just before eating, then drain and pat them dry. Avoid soaking them or washing a whole batch before storage, since trapped moisture can make delicate berries spoil faster.
How long do berries last in the fridge?
Most fresh berries keep for a few days in the refrigerator, though delicate raspberries and blackberries may spoil sooner than firmer fruit. Remove crushed or moldy berries, and store the rest dry in a breathable container.
How do you freeze berries so they do not stick together?
Spread dry berries in a single layer on a tray and freeze them until firm before transferring them to a sealed freezer bag or container. This keeps them separate, so you can take out just the amount you need.
Can you eat berries with the seeds?
Yes, berry seeds are edible and are usually eaten along with the fruit. Raspberry and blackberry seeds are more noticeable than those in blueberries; if their texture bothers you, strain the berries into a sauce or puree.
Can you eat berries if one in the package is moldy?
It is safest to discard soft berries from the same package if one has mold. Mold and spoilage can spread between delicate fruits, even when the affected area is small, so cutting off the visible spot is not a reliable fix.
Do berries help with weight loss?
Berries can make a filling snack because their fiber adds bulk, but they do not cause weight loss on their own. Pairing them with plain yogurt or oats can make a more satisfying snack without relying on sweetened toppings.
Can you put frozen berries straight into a smoothie?
Yes, add frozen berries directly to a smoothie without thawing them first. They chill and thicken the drink as they blend; if the blender struggles, add a little liquid or let the fruit soften briefly before blending.
Berries Vitamins & Minerals
Vitamins
Vitamin C
29.4mg · 33% DV
Vitamin K
19.6µg · 16% DV
Biotin
2.8µg · 9% DV
Folate
33.6µg · 8% DV
Minerals
Manganese
0.49mg · 21% DV
Copper
0.11mg · 12% DV
Potassium ⭐
211mg · 6% DV
Magnesium
25mg · 6% DV
Sodium
1.4mg · 0% DV
Berries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Berries
To burn the 80 calories in 1 cup (whole) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Berries?
Berries are small, juicy fruits such as strawberries, raspberries, blueberries and blackberries. They grow in many parts of the world and are sold fresh or frozen, often in mixed packs. Their flavour ranges from sweet to tart, and their tender texture makes them easy to eat by the handful or add to other dishes.
They are common in breakfasts, stirred into porridge or yoghurt, and in smoothies, pies and desserts. Berries bring plenty of fibre for a fruit, along with antioxidants; 100 g provides about 5 g of fibre. Pair them with plain yoghurt or oats for a simple, filling breakfast, or use them to add sweetness to a dessert with less added sugar.
How Nutritious Is Berries?
Nutrient density
Very high
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
High
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.
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
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
✓ Suitable
Low FODMAP
— Not suitable
Berries Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.