1 cup (medium) of Frozen Berries (140 g) has 70 calories. That works out to 50 calories per 100 g. It contains 16.8 g of carbs, 1.4 g of protein, 0.4 g of fat and 6.3 g of fiber. Its 49 mg of Vitamin C covers 54% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Frozen Berries?

Frozen Berries are a mix of berries—often strawberries, raspberries and blueberries—that have been washed and frozen for convenient use beyond their fresh season. You can add them straight from the freezer to many recipes, or thaw them first when you want a softer texture.

Their flavour ranges from sweet to pleasantly tart, and thawed berries release juice and become tender. They’re popular in smoothies, porridge and yoghurt bowls, or spooned over pancakes and desserts; the same uses work well for home cooks around the world. They offer fibre and vitamin C while being relatively low in calories: a 100 g portion has 50 calories. For a simple, lighter snack, pair them with plain yoghurt, or blend them into a smoothie without added sweetener.

Frozen Berries Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12g

· 4% DV

Protein

· 2% DV

Fat

0.3g

· 0% DV

Fiber

4.5g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 88% · Protein 7% · Fat 5%

Frozen Berries Vitamins & Minerals

Vitamins

Vitamin C

35mg · 39% DV

Vitamin K

21µg · 18% DV

Vitamin E

1.1mg · 7% DV

Folate

25µg · 6% DV

Minerals

Manganese

1mg · 43% DV

Iron

1mg · 6% DV

Magnesium

15mg · 4% DV

Phosphorus

30mg · 4% DV

How Nutritious Is Frozen Berries?

Nutrient density

Very high

80/ 100

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

59/ 100

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.

Frozen Berries Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Frozen Berries

To burn the 50 calories in 100 g:

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Frozen 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 Frozen Berries Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Frozen Berries Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Frozen Berries Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2.3:1

Below the ideal 4:1 — a good omega balance.

Compare Frozen Berries

🫐🍓vs🍓

Frozen Berries vs Strawberry18 kcal more per 100 g

→🫐🍓vs🥑

Frozen Berries vs Avocado110 kcal fewer per 100 g

→🫐🍓vs🍑

Frozen Berries vs Peach11 kcal more per 100 g

→🫐🍓vs🍇

Frozen Berries vs Dried Raisins249 kcal fewer per 100 g

→

Foods Similar to Frozen Berries

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Frozen Berries

Are frozen berries as healthy as fresh berries?

Yes, frozen berries can be just as nutritious as fresh berries. They are often frozen soon after picking, which preserves much of their fiber and vitamins; choose unsweetened berries if you want to avoid added sugar.

Can you put frozen berries straight into a smoothie?

Yes, frozen berries can go straight into a smoothie without thawing. They chill and thicken the drink, so add them gradually if your blender struggles with hard fruit.

Do you need to thaw frozen berries before eating them?

No, frozen berries do not have to be thawed before eating. They are very firm straight from the freezer, so let them soften before serving them to young children to reduce choking risk.

How do you thaw frozen berries without making them mushy?

Thaw frozen berries slowly in the refrigerator to limit further loss of texture. Put them in a covered container to catch the juice, and use them soon after thawing rather than leaving them at room temperature.

Can frozen berries be used in baking without thawing?

Yes, you can usually fold frozen berries directly into cake, muffin, or pancake batter. Tossing them lightly with flour can help keep them from sinking; avoid thawing first, since that releases extra juice into the batter.

Do frozen berries need to be cooked before eating?

Usually, frozen berries can be eaten without cooking, but some batches have been recalled over virus contamination. Follow any recall or public-health advice for the berries you have, especially if serving someone at higher risk of severe illness.

How long do frozen berries last in the freezer?

Frozen berries stay safe as long as they remain continuously frozen, though their flavor and texture gradually decline. For the best quality, follow the package’s storage guidance and discard berries that have thawed and been warm for an extended time.

Can you refreeze thawed frozen berries?

You can refreeze frozen berries thawed in the refrigerator if they have stayed cold, but they will be softer and release more juice. Do not refreeze berries that have been left at room temperature for a long time.

Why do frozen berries get watery after thawing?

Frozen berries become watery because ice crystals damage their delicate cells, releasing juice as they thaw. Use that liquid in oatmeal, yogurt, or a smoothie instead of draining it away.

Can frozen berries replace fresh berries in recipes?

Yes, frozen berries can replace fresh berries in most cooked recipes, including sauces, pies, and oatmeal. They release more liquid as they heat, so avoid adding extra liquid unless the recipe needs it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026