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Mixed blueberries and blackberries Calories
Rich in fiber and antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed blueberries and blackberries (145 g) has 73 calories. That works out to 50 calories per 100 g. It contains 17.5 g of carbs, 1.3 g of protein, 0.6 g of fat and 5.7 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed blueberries and blackberries Nutrition Facts
Selected: 1 cup (medium) · 145 g
73
KCAL / 145G
Carbs
17.5g
· 6% DV
Protein
1.3g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 6% · Fat 7%
Mixed blueberries and blackberries nutrition facts table · 1 cup (medium) (145 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.45 mg | 0% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 5.7 g | 20% |
| 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 Mixed blueberries and blackberries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 145 g | 73 kcal |
| 1 ounce (small) | 28.4 g | 14 kcal |
| ½ cup (small) | 72 g | 36 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (medium) | 100 g | 50 kcal |
| 1 serving (large) | 150 g | 75 kcal |
| 1.5 cup (large) | 218 g | 109 kcal |
| 2 cup (extra large) | 290 g | 145 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Mixed blueberries and blackberries
How should you eat mixed blueberries and blackberries?
Eat mixed blueberries and blackberries fresh after rinsing them, or add them to oatmeal, yogurt, or cereal. Their contrasting textures work well together; fold them in gently if you want to keep the blackberries from breaking apart.
Can you freeze mixed blueberries and blackberries?
Yes, mixed blueberries and blackberries freeze well. Rinse and dry the fruit thoroughly, freeze it in a single layer on a tray, then transfer it to a sealed freezer bag. This helps keep the berries from clumping together.
How do you store mixed blueberries and blackberries?
Keep mixed blueberries and blackberries refrigerated in a breathable container and leave them unwashed until you are ready to eat them. Remove any crushed or moldy berries, since moisture and damaged fruit can speed spoilage in the rest.
Should you wash mixed blueberries and blackberries before eating them?
Yes, rinse mixed blueberries and blackberries gently under cool running water just before eating. Avoid soaking them: blackberries are delicate and can absorb water or fall apart. Pat or air-dry the fruit carefully.
Are mixed blueberries and blackberries good in a smoothie?
Yes, mixed blueberries and blackberries make a flavorful smoothie. Blend them with yogurt, milk, or a plant-based drink, adding liquid gradually until you reach the texture you like.
How can you tell if mixed blueberries and blackberries are fresh?
Choose mixed blueberries and blackberries that look plump and intact, with no visible mold, leaking juice, or crushed berries at the bottom of the container. Blackberries bruise easily, so a dry, undamaged pack is a better choice.
Can you eat the seeds in mixed blueberries and blackberries?
Yes, the tiny seeds in mixed blueberries and blackberries are edible and are part of the fruit. If you dislike their texture, blend the berries and press the mixture through a fine strainer.
Can people with diabetes eat mixed blueberries and blackberries?
People with diabetes can include mixed blueberries and blackberries in a meal plan, but the portion still contributes carbohydrates. Pairing the fruit with a source of protein may make a snack more filling; follow your clinician’s advice for your individual glucose targets.
What is the difference between blueberries and blackberries in a mixed berry blend?
Blueberries are round berries with a mild, sweet flavor, while blackberries are made of clusters of small drupelets and are usually softer, juicier, and more tart. In a mix, the difference gives you varied flavor and texture.
Can you cook mixed blueberries and blackberries?
Yes, you can cook mixed blueberries and blackberries into a sauce, compote, or topping for porridge. They soften and release juice as they heat, so stir gently and stop cooking when they reach the consistency you want.
Mixed blueberries and blackberries Vitamins & Minerals
Vitamins
Vitamin C
23.2mg · 26% DV
Vitamin K
18.99µg · 16% DV
Vitamin E
1.06mg · 7% DV
Folate
26.1µg · 7% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.14mg · 16% DV
Magnesium
25mg · 6% DV
Potassium ⭐
199mg · 6% DV
Sodium
1.45mg · 0% DV
Mixed blueberries and blackberries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed blueberries and blackberries
To burn the 73 calories in 1 cup (medium) (145 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 blueberries and blackberries?
Mixed blueberries and blackberries bring together two small, dark berries: blueberries are generally round and tender, while blackberries have a more clustered shape and a gently seedy texture. Their flavour is sweet with a pleasant tang, and the balance can vary with ripeness.
They’re easy to enjoy by the handful or spooned over porridge, yoghurt or cereal, and they also work well in smoothies and fruit desserts. Across many parts of the world, fresh berries are a popular breakfast topping; frozen ones are handy when fresh fruit is out of season. The mix provides fibre, with 3.9 g per 100 g, and pairs naturally with plain yoghurt or oats. Serve it without added sugar for a simple, light snack.
How Nutritious Is Mixed blueberries and blackberries?
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
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 blueberries and blackberries 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 blueberries and blackberries Contain Allergens?
No known major allergens
Which Diets Is Mixed blueberries and blackberries 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 blueberries and blackberries Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.