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Frozen pureed fruit retaining natural sugars and some fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Frozen fruit puree (140 g) has 84 calories. That works out to 60 calories per 100 g. It contains 20.3 g of carbs, 0.8 g of protein, 0.4 g of fat and 3.1 g of fiber. Its 25.2 mg of Vitamin C covers 28% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 140 g
84
KCAL / 140G
Carbs
20.3g
· 7% DV
Protein
0.8g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 4% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 3.1 g | 11% |
| Protein | 0.8 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 84 kcal |
| 2 tablespoon (small) | 30 g | 18 kcal |
| 1 piece (mini) | 40 g | 24 kcal |
| 4 tablespoon (medium) | 60 g | 36 kcal |
| 100 g | 100 g | 60 kcal |
| 1 serving (small) | 100 g | 60 kcal |
| 1 serving (large) | 180 g | 108 kcal |
| 1 pack (medium) | 250 g | 150 kcal |
Calculated from 60 calories per 100 g.
Frozen fruit puree is fruit that has been pulped or blended and then frozen. This product is minimally processed; plain versions retain the fruit’s natural sugars and some of its fiber.
Use frozen fruit puree in smoothies, yogurt, oatmeal, sauces, or desserts. Add it straight from the freezer to a blender, or thaw it first when you need a smoother, pourable texture.
Thaw frozen fruit puree in the refrigerator for the safest, most even result. For quicker use, place the sealed container in cold water; avoid leaving it out at room temperature for an extended time.
You can refreeze frozen fruit puree if it thawed in the refrigerator and stayed cold, though its texture and flavor may suffer. Do not refreeze puree that has been left at room temperature for an extended period.
Frozen fruit puree keeps while it remains continuously frozen, though its flavor and texture can gradually decline. Store it in an airtight container, label the date, and use thawed puree promptly from the refrigerator.
Yes, frozen fruit puree works in cakes, muffins, sauces, and other baked desserts. It adds moisture, so account for its liquid when following a recipe; thaw and drain it if the mixture would otherwise be too wet.
Yes, frozen fruit puree is convenient for smoothies and can go straight into the blender. It adds fruit flavor and body; add liquid gradually if the smoothie becomes thicker than you want.
No, frozen fruit puree does not need cooking if it was safely handled and stored; it can be thawed and eaten or blended into a drink. Cook it only when your recipe calls for a cooked filling or sauce.
Blend washed fruit, removing pits or tough skins as needed, until smooth, then freeze it in sealed portions. Freezing the puree in smaller portions makes it easier to thaw only what you need.
No, frozen fruit puree is thicker than fruit juice and includes some of the fruit’s pulp and fiber. You can thin it with water for a drink, but it will still have a more substantial texture than juice.
Vitamins
Vitamin C
25.2mg · 28% DV
Vitamin E
0.7mg · 5% DV
Vitamin K
5.6µg · 5% DV
B2
0.06mg · 5% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.17mg · 7% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
22mg · 3% DV
Sodium
2.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 84 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.
Frozen fruit puree is fruit that has been blended until smooth and then frozen. The fruit used varies by product, and the puree can be thawed for mixing or portioned while still frozen. Its flavour and colour depend on the fruit; once thawed, it has a soft, spoonable texture.
It is commonly stirred into yoghurt or oatmeal, blended into smoothies, or used in sauces and desserts. In nutritional terms, it supplies the fruit’s natural sugars and some fibre, while being low in fat. Pair it with plain yoghurt or another protein-rich food for a more filling snack, and check the ingredient label if you want to avoid added sweeteners.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
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
SATURATED
0.04g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.