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Mixed berries Calories
Antioxidants, vitamin C, fiber, low calorie
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed berries (120 g) has 60 calories. That works out to 50 calories per 100 g. It contains 14.4 g of carbs, 1.2 g of protein, 0.4 g of fat and 4.2 g of fiber. Its 42 mg of Vitamin C covers 47% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Mixed berries Nutrition Facts
Selected: 1 cup (medium) · 120 g
60
KCAL / 120G
Carbs
14.4g
· 5% DV
Protein
1.2g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 7% · Fat 6%
Mixed berries nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 4.2 g | 15% |
| Protein | 1.2 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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How Many Calories in 1 Cup of Mixed berries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 60 kcal |
| 1 piece (mini) | 30 g | 15 kcal |
| 1 cup (extra small) | 60 g | 30 kcal |
| 1 cup (small) | 80 g | 40 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (medium) | 150 g | 75 kcal |
| 1 cup (large) | 180 g | 90 kcal |
| 1 serving (large) | 200 g | 100 kcal |
| 1 pack (jumbo) | 250 g | 125 kcal |
| 1 bottle (jumbo) | 300 g | 150 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Mixed berries
What fruits are usually in mixed berries?
Mixed berries usually contain some combination of strawberries, blueberries, raspberries and blackberries. The blend varies by brand, season and whether it is sold fresh or frozen, so check the ingredient list if you need to know exactly which berries are included.
Are frozen mixed berries as nutritious as fresh mixed berries?
Frozen mixed berries can be just as nutritious a choice as fresh ones. They are often frozen soon after harvest, which helps preserve nutrients. Fresh berries may be preferable for texture, while frozen berries are convenient for smoothies, oatmeal and out-of-season use.
Do you need to wash mixed berries before eating them?
Yes, rinse fresh mixed berries gently under cool running water just before eating, then pat them dry. Avoid soap, and do not wash them before storage: trapped moisture can make the berries spoil faster.
How should you store fresh mixed berries?
Keep fresh mixed berries dry and unwashed in the refrigerator, ideally in a container that prevents crushing. Remove any soft or moldy berries, and wash the rest just before eating. Use them promptly, since delicate berries can spoil quickly.
Can you freeze fresh mixed berries at home?
Yes. Rinse fresh mixed berries, dry them thoroughly, and spread them in a single layer on a tray to freeze. Once firm, transfer them to a sealed freezer-safe container. Freezing them separately first helps prevent one solid clump.
How do you thaw mixed berries without making them mushy?
Thaw mixed berries slowly in the refrigerator and drain off excess liquid before serving. They will still be softer than fresh berries because freezing changes their texture. For smoothies or cooked dishes, use them straight from the freezer instead.
Can you eat frozen mixed berries straight from the freezer?
Yes, frozen mixed berries can be eaten frozen, but they will be very firm and may be uncomfortable for sensitive teeth. For a softer snack, let them thaw in the refrigerator; you can also stir them into oatmeal or yogurt.
Are mixed berries good for weight loss?
Mixed berries can make a filling snack because they provide fiber and water without being energy-dense. They do not cause weight loss on their own, and adding syrup or sweetened toppings can make a serving much less suitable as a light snack.
Are mixed berries good for people with diabetes?
Yes, unsweetened mixed berries can fit into a diabetes-friendly eating pattern, but their carbohydrates can affect blood glucose. Pairing them with plain yogurt or another source of protein may make a more balanced snack; individual portions can be discussed with a dietitian.
How can you use mixed berries in oatmeal?
Stir mixed berries into oatmeal near the end of cooking, or add them to a bowl of ready-made oats. Frozen berries work well without thawing first and release juice as they warm. Plain berries add fruit flavor without needing extra sugar.
Mixed berries Vitamins & Minerals
Vitamins
Vitamin C
42mg · 47% DV
Vitamin K
24µg · 20% DV
Vitamin E
1.2mg · 8% DV
Folate
30µg · 8% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.06mg · 7% DV
Potassium ⭐
144mg · 4% DV
Phosphorus
26mg · 4% DV
Sodium
1.2mg · 0% DV
Mixed berries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed berries
To burn the 60 calories in 1 cup (medium) (120 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 Mixed berries?
Mixed berries are a flexible combination of small, juicy fruits—often strawberries, blueberries, raspberries and blackberries. The exact mix varies with the season and what is available, so it does not belong to one particular region.
Their flavour ranges from sweet to pleasantly tart, with textures that can be soft, firm or lightly seedy. They’re easy to enjoy fresh or frozen, stirred into yoghurt or porridge, blended into a smoothie, or served over pancakes and desserts. In many places, they’re also a simple snack on their own. Mixed berries provide fibre and vitamin C while remaining relatively low in calories; 100 g has 3.5 g of fibre. Pair them with plain yoghurt for a more filling option without adding much sweetness.
How Nutritious Is Mixed berries?
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.
Is Mixed berries 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 Mixed berries Contain Allergens?
No known major allergens
Which Diets Is Mixed berries 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
Mixed berries Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.