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Chokeberry raspberry mix Calories
High in fiber and antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chokeberry raspberry mix (140 g) has 70 calories. That works out to 50 calories per 100 g. It contains 15.5 g of carbs, 1.8 g of protein, 0.6 g of fat and 8.1 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Chokeberry raspberry mix Nutrition Facts
Selected: 1 cup (medium) · 140 g
70
KCAL / 140G
Carbs
15.5g
· 6% DV
Protein
1.8g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 10% · Fat 7%
Chokeberry raspberry mix nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 8.1 g | 29% |
| Protein | 1.8 g | 4% |
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 Chokeberry raspberry mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 70 kcal |
| 1 tablespoon (small) | 10 g | 5 kcal |
| 2 tablespoon (medium) | 20 g | 10 kcal |
| ½ cup (small) | 70 g | 35 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (medium) | 100 g | 50 kcal |
| 1.5 cup (large) | 210 g | 105 kcal |
| 2 cup (extra large) | 280 g | 140 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Chokeberry raspberry mix
What is a chokeberry raspberry mix?
A chokeberry raspberry mix combines aronia berries, also called chokeberries, with raspberries. The two fruits have contrasting flavors: chokeberries are notably tart and astringent, while raspberries add a softer, sweeter berry flavor.
What does a chokeberry raspberry mix taste like?
A chokeberry raspberry mix tastes tart, fruity, and slightly astringent. The chokeberries can leave a drying sensation in your mouth, while the raspberries balance it with their familiar sweet-tart flavor.
How do you eat a chokeberry raspberry mix?
You can eat a chokeberry raspberry mix fresh or add it to oatmeal, yogurt, cereal, or a fruit bowl. If the tartness is too strong, pair it with a ripe banana or another sweet fruit.
Can you put a chokeberry raspberry mix in a smoothie?
Yes, a chokeberry raspberry mix works well in smoothies. Blend it with yogurt, milk, or a plant-based drink; banana or oats can soften the tart flavor and make the drink thicker.
Can you cook with a chokeberry raspberry mix?
Yes, a chokeberry raspberry mix can be cooked into a compote, sauce, or jam. The raspberries break down quickly, so simmer gently and taste as you go to balance the chokeberries’ astringency.
How should you store a chokeberry raspberry mix?
Store a chokeberry raspberry mix in a covered container in the refrigerator and keep the fruit dry. Remove any damaged or moldy berries, and wash the rest just before eating to avoid excess moisture during storage.
Can you freeze a chokeberry raspberry mix?
Yes, you can freeze a chokeberry raspberry mix. Rinse the berries gently, dry them thoroughly, and freeze them in a single layer before transferring them to a sealed freezer container; this helps keep them separate.
Should you wash a chokeberry raspberry mix before eating it?
Yes, rinse a chokeberry raspberry mix under cool running water before eating. Handle raspberries gently because they crush easily, and let the fruit drain well rather than soaking it.
Are the seeds in a chokeberry raspberry mix edible?
Yes, the small seeds in a chokeberry raspberry mix are edible. They are a normal part of raspberries; straining the fruit removes many of them, but also removes some of the fruit’s fiber.
Can you eat a chokeberry raspberry mix raw?
Yes, a chokeberry raspberry mix can be eaten raw after rinsing. Its tart, drying flavor is part of the fruit’s character; mixing it with yogurt or sweeter berries can make it more pleasant if you prefer a milder taste.
Chokeberry raspberry mix Vitamins & Minerals
Vitamins
Vitamin C
26.6mg · 30% DV
Vitamin K
13.3µg · 11% DV
Vitamin E
1.54mg · 10% DV
Folate
29.4µg · 7% DV
Minerals
Manganese
0.77mg · 33% DV
Copper
0.14mg · 16% DV
Potassium ⭐
287mg · 8% DV
Magnesium
35mg · 8% DV
Sodium
1.4mg · 0% DV
Chokeberry raspberry mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chokeberry raspberry mix
To burn the 70 calories in 1 cup (medium) (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 Chokeberry raspberry mix?
A chokeberry raspberry mix brings together dark, distinctly tart chokeberries—also called aronia—with fragrant, gently sweet raspberries. The raspberries soften the chokeberries’ dry, astringent edge, so the blend works well eaten by the handful or stirred into breakfast. Across its growing regions and elsewhere, people also add it to yoghurt, porridge and smoothies, or cook it into sauces and desserts.
It is a fruit-forward choice with plenty of fibre: 100 g provides 5.8 g. If the sharpness is too pronounced on its own, pair it with creamy yoghurt or a sweeter fruit such as banana.
How Nutritious Is Chokeberry raspberry mix?
Nutrient density
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 Chokeberry raspberry mix Processed?
NOVA 2
Minimally Processed
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 Chokeberry raspberry mix Contain Allergens?
No known major allergens
Which Diets Is Chokeberry raspberry mix 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
Chokeberry raspberry mix Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.