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Frozen blueberries and raspberries Calories
High in fiber and antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Frozen blueberries and raspberries (140 g) has 69 calories. That works out to 49 calories per 100 g. It contains 16.4 g of carbs, 1.3 g of protein, 0.6 g of fat and 7.4 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Frozen blueberries and raspberries Nutrition Facts
Selected: 1 cup (medium) · 140 g
69
KCAL / 140G
Carbs
16.4g
· 6% DV
Protein
1.3g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 7% · Fat 7%
Frozen blueberries and raspberries nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 16.4 g | 6% |
| Fiber | 7.4 g | 26% |
| Protein | 1.3 g | 3% |
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 Frozen blueberries and raspberries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 69 kcal |
| 1 tablespoon (diced) | 10 g | 5 kcal |
| 1 ounce (small) | 28 g | 14 kcal |
| 1 cup (half) | 70 g | 34 kcal |
| 100 g | 100 g | 49 kcal |
| 1 cup (small) | 100 g | 49 kcal |
| 1 cup (large) | 200 g | 98 kcal |
| 2 cup (double) | 280 g | 137 kcal |
| 1 pack (large) | 300 g | 147 kcal |
Calculated from 49 calories per 100 g.
Frequently Asked Questions About Frozen blueberries and raspberries
Can you eat frozen blueberries and raspberries without thawing them?
Yes, frozen blueberries and raspberries can be eaten straight from the freezer or added frozen to yogurt and smoothies. Check the package directions first, since some products may instruct you to cook or thaw them before eating.
How do you thaw frozen blueberries and raspberries?
Thaw frozen blueberries and raspberries in a covered container in the refrigerator to catch their juices and keep them cold. They will soften and release liquid as they thaw, so use them soon after thawing.
Do frozen blueberries and raspberries need to be washed?
Usually, frozen blueberries and raspberries do not need washing, and rinsing can make them mushier. Follow any washing directions on the package; after thawing, handle them with clean utensils rather than rinsing away their juice.
Can you put frozen blueberries and raspberries straight into a smoothie?
Yes, add frozen blueberries and raspberries directly to a smoothie; they chill and thicken it without needing as much ice. Use a blender designed to handle frozen fruit, and add liquid if the mixture is too thick.
Can you bake with frozen blueberries and raspberries?
Yes, frozen blueberries and raspberries work in muffins, cakes, and cobblers, and they usually do not need thawing first. Fold them into the batter gently at the end to limit crushed fruit and streaks of color.
How long do frozen blueberries and raspberries last in the freezer?
Keep frozen blueberries and raspberries sealed in the freezer and use them by the package date for best quality. Once opened, close the bag tightly or transfer the fruit to an airtight container to reduce freezer burn.
Can you refreeze thawed blueberries and raspberries?
Yes, you can refreeze blueberries and raspberries thawed in the refrigerator if they have stayed cold, but their texture may become softer. Do not refreeze fruit that has been left at room temperature for an extended period.
Why are thawed frozen blueberries and raspberries mushy?
Frozen blueberries and raspberries often turn soft after thawing because ice crystals damage their delicate cell structure. That texture is normal; use thawed berries in oatmeal, sauces, or baking rather than expecting them to stay firm.
Are frozen blueberries and raspberries as nutritious as fresh berries?
Yes, frozen blueberries and raspberries can retain much of their nutritional value because they are typically frozen soon after harvest. Choose unsweetened fruit if you want to avoid added sugar, and expect some texture change after thawing.
Can frozen blueberries and raspberries be eaten raw?
Yes, frozen blueberries and raspberries are commonly eaten without cooking, but freezing does not reliably kill every harmful germ. Follow the package instructions, and cook the fruit if advised or if you need extra food-safety precautions.
Frozen blueberries and raspberries Vitamins & Minerals
Vitamins
Vitamin C
21.7mg · 24% DV
Vitamin K
15.68µg · 13% DV
Vitamin E
0.92mg · 6% DV
Folate
23.8µg · 6% DV
Minerals
Manganese
0.63mg · 27% DV
Copper
0.11mg · 12% DV
Magnesium
25mg · 6% DV
Potassium ⭐
181mg · 5% DV
Sodium
1.4mg · 0% DV
Frozen blueberries and raspberries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen blueberries and raspberries
To burn the 69 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 Frozen blueberries and raspberries?
Frozen blueberries and raspberries combine two berries that are frozen whole for convenient use beyond their fresh season. Once thawed, they tend to be softer and juicier than fresh berries, with the blueberries’ gentle sweetness balancing the raspberries’ sharper, tangy flavour.
They work well stirred into porridge, yoghurt or cereal, blended into smoothies, or baked into muffins and crumbles. In many places, they’re also an easy way to add berries to breakfast year-round. With 5.3 g of fibre per 100 g, they bring more than colour and fruity flavour to a dish. Add them straight from the freezer to smoothies or baking, or thaw them first for a softer topping.
How Nutritious Is Frozen blueberries and raspberries?
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 Frozen blueberries and raspberries 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 blueberries and raspberries Contain Allergens?
No known major allergens
Which Diets Is Frozen blueberries and raspberries 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
Frozen blueberries and raspberries Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.