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Mixed frozen forest fruits, source of fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (whole) of SuperFresh Forest Fruits (140 g) has 70 calories. That works out to 50 calories per 100 g. It contains 16.1 g of carbs, 1.1 g of protein, 0.6 g of fat and 6.3 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 (whole) · 140 g
70
KCAL / 140G
Carbs
16.1g
· 6% DV
Protein
1.1g
· 2% DV
Fat
0.6g
· 1% DV
Fiber
6.3g
· 23% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 16.1 g | 6% |
| Fiber | 6.3 g | 23% |
| Protein | 1.1 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 (whole) | 140 g | 70 kcal |
| 1 tablespoon (whole) | 15 g | 8 kcal |
| 1 cup (half) | 70 g | 35 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (medium) | 100 g | 50 kcal |
| 1 cup (large) | 200 g | 100 kcal |
| 1 pack (whole) | 300 g | 150 kcal |
Calculated from 50 calories per 100 g.
Yes, add SuperFresh Forest Fruits straight from the freezer to a smoothie. The frozen pieces chill and thicken the drink, so start with less liquid and add more as needed to reach your preferred consistency.
Thaw SuperFresh Forest Fruits slowly in a covered container in the refrigerator. This helps limit texture loss and keeps the fruit cold; avoid leaving it at room temperature for a long time, which can make it very soft.
They can be a nutritious alternative to fresh berries. Frozen fruit is typically frozen soon after harvest, which helps preserve many nutrients, although the texture becomes softer after thawing and can differ from fresh fruit.
Usually, you do not need to wash SuperFresh Forest Fruits before use, and rinsing can make them wetter and softer. Follow any preparation directions on the pack; rinsing does not replace cooking when cooking is advised.
Yes, SuperFresh Forest Fruits can be eaten frozen, though they will be firm and icy. For a softer snack, let them thaw in the refrigerator; allow them to soften before serving to young children.
You can refreeze SuperFresh Forest Fruits if they thawed in the refrigerator and are still cold, but their texture may suffer. Do not refreeze fruit that has been left at room temperature for an extended period.
SuperFresh Forest Fruits release juice because freezing damages some of the fruit’s cells, so liquid escapes as it thaws. Use a covered container to catch it, and add the juice to a smoothie, porridge, or sauce instead of pouring it away.
Yes, you can usually fold SuperFresh Forest Fruits into cake or muffin batter while still frozen. Add them gently at the end of mixing; thawed fruit releases more juice and may streak the batter or make it wetter.
Keep opened SuperFresh Forest Fruits sealed in the freezer. Press excess air from the bag or transfer the fruit to a well-sealed freezer container, and take out only the portion you need so the rest stays frozen.
Simmer SuperFresh Forest Fruits in a small saucepan until they soften and release their juices, stirring occasionally. Serve the warm fruit sauce over pancakes, oatmeal, or yogurt; mash it for a smoother texture if you prefer.
Vitamins
Vitamin C
39.2mg · 44% DV
Vitamin K
11.2µg · 9% DV
Vitamin E
1.12mg · 7% DV
Biotin
2.1µg · 7% DV
Minerals
Manganese
0.49mg · 21% DV
Copper
0.11mg · 12% DV
Magnesium
25mg · 6% DV
Potassium ⭐
196mg · 6% DV
Sodium
1.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 70 calories in 1 cup (whole) (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.
SuperFresh Forest Fruits is a frozen mix of forest berries, ready to use in any season. Let the fruit thaw before serving, or add it straight from the freezer to a smoothie or a dish that will be cooked.
The mix is usually sweet-tart, with a juicy, soft texture once thawed. Across its regions of origin and in English-speaking kitchens, it is commonly spooned over porridge, yoghurt, pancakes or desserts, and blended into smoothies. It provides fibre and vitamin C, with 4.5 g of fibre per 100 g. For an easy, lighter dessert, serve it with plain yoghurt rather than sweetened cream; the juice released as it thaws can be spooned over the top too.
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.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.03g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.