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Light and creamy red berry dessert
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Red berry mousse (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 26.9 g of carbs, 3.4 g of protein, 6.5 g of fat and 2.2 g of fiber. Its 11.4 mg of Vitamin C covers 13% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 120 g
174
KCAL / 120G
Carbs
26.9g
· 10% DV
Protein
3.4g
· 7% DV
Fat
6.5g
· 8% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 8% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.12 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 26.9 g | 10% |
| Fiber | 2.2 g | 8% |
| Protein | 3.4 g | 7% |
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) | 120 g | 174 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 1 ounce (small) | 30 g | 44 kcal |
| 4 tablespoon (quarter) | 60 g | 87 kcal |
| 1 serving (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 pack (mini) | 100 g | 145 kcal |
| 1 serving (large) | 150 g | 218 kcal |
| 1 pack (large) | 200 g | 290 kcal |
Calculated from 145 calories per 100 g.
Red berry mousse is typically made with red berry purée folded into whipped cream, whipped egg whites, or both. Some recipes use gelatin to help it set, while others rely on chilling and the texture of the whipped ingredients.
To make red berry mousse, purée the berries, strain out the seeds if desired, and fold the cooled purée into whipped cream or another airy base. Chill the mixture until set, following the recipe’s setting instructions.
Yes, red berry mousse can be made without gelatin. Whipped cream or egg whites can give it a light texture, though the finished mousse will generally be softer than a gelatin-set version.
Strawberries, raspberries, blackberries, and red currants all work well in red berry mousse. A mix gives a more complex sweet-tart flavor; taste the purée before adding sweetener, since the berries vary in tartness.
Yes, frozen berries work in red berry mousse. Thaw them first and drain excess liquid before puréeing, since extra water can thin the mixture and make it harder for the mousse to set.
Red berry mousse often turns runny when the purée contains too much liquid, the whipped base loses its air, or the dessert has not chilled long enough. Drain watery fruit and fold the mixture gently.
Red berry mousse is best eaten within about two days when covered and kept refrigerated. Because it often contains cream or eggs, return leftovers to the fridge promptly rather than leaving them at room temperature.
Yes, you can freeze red berry mousse, but its texture may become grainy or separate after thawing. Freeze it in a sealed container and thaw it slowly in the refrigerator before serving.
For smooth, seedless red berry mousse, purée the berries and press them through a fine-mesh sieve before folding the purée into the whipped base. Let the purée cool first so it does not deflate the cream.
Serve red berry mousse with fresh berries, crisp meringue, shortbread, or a little grated chocolate. A crunchy accompaniment contrasts with the mousse’s creamy texture without overwhelming its fruit flavor.
Vitamins
Vitamin C
11.4mg · 13% DV
B12
0.22µg · 9% DV
B2
0.11mg · 8% DV
Biotin
2.16µg · 7% DV
Minerals
Phosphorus
70mg · 10% DV
Manganese
0.19mg · 8% DV
Calcium
74mg · 7% DV
Copper
0.06mg · 7% DV
Potassium ⭐
175mg · 5% DV
Sodium
58mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 174 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.
Red berry mousse is a chilled dessert made by folding a purée or sauce of berries—often strawberries, raspberries or redcurrants—into a light, creamy base. Recipes vary, but its smooth texture and tart-sweet fruit flavour are central to the dish.
It is served in cups or glasses as a dessert, often after a meal; fresh berries make a simple garnish, and a crisp biscuit can add contrast. Its airy feel makes it a softer finish than a rich cake, though it is still a sweet treat. At 145 calories per 100 g, it is best thought of as an occasional dessert rather than a source of substantial protein or fibre. Choose a smaller serving or pair it with extra fresh fruit for a lighter finish.
Low
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 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.84g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.