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Mixed berries Calories
Low-calorie mixed berries rich in fiber and vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Mixed berries (140 g) has 70 calories. That works out to 50 calories per 100 g. It contains 16.8 g of carbs, 1.1 g of protein, 0.6 g of fat and 6.3 g of fiber. Its 44.8 mg of Vitamin C covers 50% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Mixed berries Nutrition Facts
Selected: 1 cup (whole) · 140 g
70
KCAL / 140G
Carbs
16.8g
· 6% DV
Protein
1.1g
· 2% DV
Fat
0.6g
· 1% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 6% · Fat 7%
Mixed berries nutrition facts table · 1 cup (whole) (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 | 16.8 g | 6% |
| Fiber | 6.3 g | 23% |
| 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 Mixed berries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 140 g | 70 kcal |
| 10 piece (small) | 50 g | 25 kcal |
| ½ cup (half) | 70 g | 35 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (medium) | 100 g | 50 kcal |
| 20 piece (medium) | 100 g | 50 kcal |
| 1 serving (large) | 150 g | 75 kcal |
| 1.5 cup (large) | 210 g | 105 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Mixed berries
What berries are usually in mixed berries?
Mixed berries usually contain a combination such as strawberries, blueberries, raspberries and blackberries, but the exact blend varies by brand and season. Check the product’s ingredient list if you need to know which berries are included.
Are mixed berries healthy?
Yes, mixed berries are a fruit-rich choice that provides fiber and vitamin C. Add fresh or plain frozen berries to yogurt, porridge or a smoothie; sweetened berry sauces and syrups are different products and can contain added sugar.
Are frozen mixed berries as healthy as fresh ones?
Yes, plain frozen mixed berries can retain much of their nutritional value and are useful when fresh berries are out of season. Fresh berries are convenient to eat as they are, but both options work well in meals and snacks.
How do you wash mixed berries?
Rinse fresh mixed berries gently under cool running water just before eating them. Don’t soak them, since delicate berries can absorb water and become soft; pat them dry carefully with a clean paper towel.
How long do fresh mixed berries last in the fridge?
Fresh mixed berries generally keep for a few days in the refrigerator when dry and stored in a covered container. Remove crushed or moldy berries, and wait to wash the rest until you are ready to eat them.
Can you freeze mixed berries at home?
Yes, you can freeze mixed berries at home. Sort, rinse and dry them thoroughly, then freeze them in a single layer on a tray; transfer them to a sealed freezer container once firm to make portions easier to use.
Can people with diabetes eat mixed berries?
Many people with diabetes can include mixed berries in a meal, but the fruit’s carbohydrates can affect blood glucose. Choose an unsweetened blend and follow your personal meal plan; a dietitian can help tailor portions to your needs.
How should you thaw frozen mixed berries?
Thaw frozen mixed berries in the refrigerator if you want to use them without heating. They will usually soften as they thaw, so they work especially well in yogurt, smoothies or cooked dishes rather than as firm, fresh-style berries.
Do you need to thaw mixed berries before baking?
No, you can usually add frozen mixed berries straight to a cake, muffin or crumble recipe. They may release extra juice as they bake, so avoid stirring them more than necessary to help keep the fruit intact.
Can you eat mixed berries raw?
Yes, you can eat fresh mixed berries raw after gently rinsing them. Remove any leaves or damaged fruit, and avoid eating berries that look moldy or spoiled; frozen berries are often better thawed or cooked when texture matters.
Mixed berries Vitamins & Minerals
Vitamins
Vitamin C
44.8mg · 50% DV
Vitamin K
16.8µg · 14% DV
Folate
33.6µg · 8% DV
Vitamin E
1.12mg · 7% DV
Minerals
Manganese
0.49mg · 21% DV
Copper
0.11mg · 12% DV
Potassium ⭐
210mg · 6% DV
Magnesium
25mg · 6% DV
Sodium
1.4mg · 0% DV
Mixed berries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed berries
To burn the 70 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 Mixed berries?
Mixed berries brings together several small, juicy fruits; the exact combination varies by product. The berries are usually served whole and may be bought fresh or frozen. Their flavour balances sweetness with a gentle tartness, while the texture ranges from soft and juicy to slightly firm. The mix is useful when you want a variety of berry flavours without preparing each fruit separately.
Enjoy it with yoghurt, cereal or porridge at breakfast, blend it into a smoothie, or spoon it over desserts. It is relatively low in calories and provides fibre: 100 g contains 4.5 g. Pair it with plain yoghurt or oats for a more filling snack, or serve it on its own when you want a simple, fruit-forward topping.
How Nutritious Is Mixed 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
Medium
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 Mixed berries 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 Mixed berries Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed berries Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.