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Forest fruit mix containing raspberries and aronia berries; a source of fiber and antioxidants.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Harras forest fruit mix (140 g) has 67 calories. That works out to 48 calories per 100 g. It contains 14.4 g of carbs, 1.5 g of protein, 0.7 g of fat and 7.3 g of fiber. Its 39.2 mg of Vitamin C covers 44% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 140 g
67
KCAL / 140G
Carbs
14.4g
· 5% DV
Protein
1.5g
· 3% DV
Fat
0.7g
· 1% DV
Fiber
7.3g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 9% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 7.3 g | 26% |
| Protein | 1.5 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 67 kcal |
| 2 tablespoon (small) | 20 g | 10 kcal |
| 0.25 cup (small) | 35 g | 17 kcal |
| ½ cup (small) | 70 g | 34 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (medium) | 100 g | 48 kcal |
| 1.5 cup (large) | 210 g | 101 kcal |
| 1 bottle (large) | 250 g | 120 kcal |
| 1 pack (large) | 300 g | 144 kcal |
Calculated from 48 calories per 100 g.
Harras forest fruit mix contains raspberries and aronia berries. The other fruits and their proportions can vary by product; check the ingredient list on the pack for the exact blend.
Thaw Harras forest fruit mix slowly in the refrigerator. This helps preserve the fruit’s texture and limits the time it sits at room temperature; once thawed, use it promptly.
Yes, you can blend Harras forest fruit mix straight from frozen or add it to hot porridge. For eating it cold, thaw it first so the berries are easier to chew and their texture is less icy.
Harras forest fruit mix works well in smoothies. Blend the frozen berries with yogurt, milk, or a plant-based drink, adding a little more liquid if the mixture is too thick.
Yes, Harras forest fruit mix can be used in crumbles, muffins, and other baked desserts. Add the berries frozen to many batters, or thaw and drain them first if excess fruit juice could make the recipe too wet.
Use thawed Harras forest fruit mix promptly and keep it refrigerated in a covered container. Its soft berries spoil faster once thawed, so avoid leaving them at room temperature or storing them for an extended period.
No, do not refreeze Harras forest fruit mix after it has thawed. Refreezing can further damage the berries’ texture and may be unsafe if the fruit has warmed during thawing.
Usually, no: packaged frozen Harras forest fruit mix does not need washing. Rinsing can make thawed berries mushy; follow any preparation instructions printed on the pack.
Yes, Harras forest fruit mix provides fiber and includes berries such as raspberries and antioxidant-rich aronia. Add it to yogurt or oatmeal for an easy way to include fruit in a meal.
Serve Harras forest fruit mix with yogurt, oatmeal, pancakes, or porridge. Its tart berry flavor also pairs well with a mild creamy base, so you can use it as a topping or blend it into a quick fruit sauce.
Vitamins
Vitamin C
39.2mg · 44% DV
Folate
47.6µg · 12% DV
Vitamin E
1.54mg · 10% DV
Vitamin K
10.5µg · 9% DV
Minerals
Manganese
0.49mg · 21% DV
Copper
0.13mg · 14% DV
Potassium ⭐
217mg · 6% DV
Magnesium
25mg · 6% DV
Sodium
2.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 67 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.
Harras forest fruit mix is a packaged blend of berries that includes raspberries and aronia. The fruit brings a sweet-tart flavour, with soft, juicy pieces and the slight seediness typical of berries.
It works well spooned over yoghurt or porridge at breakfast, blended into a smoothie, or used in desserts; you can also enjoy it on its own. Its fibre content is a notable part of its nutritional profile, at 5.2 g per 100 g. For a lighter snack, pair it with plain yoghurt rather than adding sugar; banana can balance the sharper berry notes if you prefer a sweeter taste.
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.
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.
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
0.07g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.