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Forest fruits Calories
Antioxidants, vitamin C, fiber, low calorie
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Forest fruits (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 12.2 g of carbs, 1.3 g of protein, 0.5 g of fat and 4.6 g of fiber. Its 38.4 mg of Vitamin C covers 43% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Forest fruits?
Forest fruits is a mixed assortment of small, juicy berries, often including strawberries, raspberries, blackberries, blueberries and currants. The name suggests wild harvesting, but many of these fruits are now grown commercially, and the exact mix varies with the season and what is available.
Their flavours range from sweet to pleasantly tart, while textures vary from soft strawberries to firmer, tiny currants. They’re commonly eaten fresh, spooned over yoghurt or porridge, or added to desserts and smoothies. In the UK and elsewhere, they also appear in pies, jams and frozen berry mixes. Forest fruits provide fibre and vitamin C, with relatively few calories; 100 g has 3.8 g of fibre. Pair them with yoghurt or nuts for a more filling snack.
Forest fruits Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
10.2g
· 4% DV
Protein
1.1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 9% · Fat 7%
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Forest fruits Vitamins & Minerals
Vitamins
Vitamin C
32mg · 36% DV
Vitamin K
19µg · 16% DV
B5
0.3mg · 6% DV
Folate
22µg · 6% DV
Minerals
Potassium ⭐
160mg · 5% DV
Phosphorus
29mg · 4% DV
Manganese
0mg · 0% DV
Copper
0mg · 0% DV
How Nutritious Is Forest fruits?
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.
Forest fruits Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Forest fruits
To burn the 45 calories in 100 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.
Is Forest fruits 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 Forest fruits Contain Allergens?
No known major allergens
Which Diets Is Forest fruits 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
Forest fruits Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Forest fruits
What are Forest fruits?
Forest fruits are a mixed-fruit assortment, commonly including strawberries, raspberries, blackberries, blueberries and currants. The exact mix varies by pack or recipe, and the name does not necessarily mean the fruit was picked wild.
Are Forest fruits the same as berries?
Not exactly. Forest fruits is a culinary name for a mixture that often includes berries, but it can include strawberries too. The term describes the assortment rather than a precise botanical category.
How should you store Forest fruits?
Keep Forest fruits unwashed in the refrigerator and remove any crushed or moldy pieces first. A shallow, ventilated container helps limit trapped moisture and bruising; rinse the fruit just before eating.
Can you freeze Forest fruits?
Yes, Forest fruits freeze well. Rinse and dry the pieces thoroughly, spread them on a tray so they do not touch, and freeze before transferring them to a sealed container. This helps keep the fruit from freezing into one solid clump.
Are frozen Forest fruits as nutritious as fresh ones?
Frozen Forest fruits can retain most of their nutrients, especially when frozen soon after picking. Fresh fruit works well for eating as-is, while frozen fruit is convenient for smoothies, sauces and baking.
Do you need to wash Forest fruits before eating them?
Yes, rinse Forest fruits gently under cool running water shortly before eating. Avoid soaking the mix, since raspberries and blackberries can absorb water and become mushy; discard any spoiled pieces before rinsing.
Can you eat Forest fruits raw?
Yes, Forest fruits are commonly eaten raw after a gentle rinse. Their soft, juicy texture works well as a snack or topping, but discard any pieces that are moldy, leaking or noticeably spoiled.
Can you put Forest fruits in a smoothie?
Yes, Forest fruits work well in smoothies, fresh or frozen. Blend them with milk, yogurt or a plant-based drink; frozen fruit can make the drink thicker without needing ice.
Do Forest fruits have seeds?
Yes, most Forest fruits have small seeds, though their size and texture vary. Raspberries and blackberries have many tiny seed-bearing sections, while blueberries and currants have smaller seeds that are usually eaten with the fruit.
Are Forest fruits good for people with diabetes?
Forest fruits can fit into a diabetes-friendly eating plan when eaten as whole fruit, which provides fiber. Pairing them with unsweetened yogurt can make a more substantial snack; follow your personal carbohydrate plan if you have one.
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Nutrition data compiled from USDA FoodData Central and scientific sources.