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Unsweetened mixed berries Calories
Fiber- and antioxidant-rich with no added sugar
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsweetened mixed berries (140 g) has 70 calories. That works out to 50 calories per 100 g. It contains 16.9 g of carbs, 1.3 g of protein, 0.6 g of fat and 5.9 g of fiber. Its 33.6 mg of Vitamin C covers 37% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Unsweetened mixed berries Nutrition Facts
Selected: 1 cup (medium) · 140 g
70
KCAL / 140G
Carbs
16.9g
· 6% DV
Protein
1.3g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 7% · Fat 7%
Unsweetened mixed berries nutrition facts table · 1 cup (medium) (140 g)
| 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 | 16.9 g | 6% |
| Fiber | 5.9 g | 21% |
| 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 Unsweetened mixed berries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 70 kcal |
| 1 tablespoon (chopped) | 10 g | 5 kcal |
| 0.25 cup (quarter) | 35 g | 18 kcal |
| ½ cup (small) | 70 g | 35 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (medium) | 100 g | 50 kcal |
| 1.5 cup (large) | 210 g | 105 kcal |
| 2 cup (extra large) | 280 g | 140 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Unsweetened mixed berries
What berries are in unsweetened mixed berries?
Unsweetened mixed berries commonly contain a combination such as strawberries, blueberries, raspberries, and blackberries. The exact mix varies by product or recipe, so check the ingredient list if you need to know which berries are included.
Are unsweetened mixed berries actually sugar-free?
No. Unsweetened mixed berries have no sugar added, but the berries contain naturally occurring sugars. “Unsweetened” describes how the mixture was prepared; it does not mean the fruit contains no sugar.
Can you put unsweetened mixed berries straight into a smoothie?
Yes, you can blend unsweetened mixed berries into a smoothie without thawing them first. Frozen berries make the drink colder and thicker; add liquid gradually until it reaches the consistency you want.
How do you thaw frozen unsweetened mixed berries?
Thaw frozen unsweetened mixed berries in the refrigerator for a slower, safer thaw, or use them straight from the freezer in cooked dishes and smoothies. They release juice as they thaw, so include that liquid in yogurt or porridge if you like.
How should you use unsweetened mixed berries for breakfast?
Add unsweetened mixed berries to oatmeal, cereal, yogurt, or overnight oats. Frozen berries can thaw in the bowl or overnight in the refrigerator, releasing juice that flavors the rest of the breakfast.
Do unsweetened mixed berries need to be washed?
Rinse fresh unsweetened mixed berries gently under cool running water just before eating, then drain them well. Frozen berries are generally ready to use without washing; follow the package directions for the specific product.
How long do fresh unsweetened mixed berries last in the fridge?
Fresh unsweetened mixed berries keep best refrigerated, unwashed, in a container that allows some airflow. Remove soft or moldy berries and wash only the portion you plan to eat, since moisture can make the rest spoil faster.
Can you bake with unsweetened mixed berries?
Yes, unsweetened mixed berries work in muffins, crumbles, and pies. Frozen berries can usually go into the recipe without thawing; toss them with a little flour if needed to limit excess juice and color spreading through the batter.
Can you refreeze thawed unsweetened mixed berries?
Refreezing thawed unsweetened mixed berries can make them softer and more watery after defrosting. If they thawed in the refrigerator, use them promptly in a cooked sauce or baked dish rather than freezing them again.
Are unsweetened mixed berries good to eat every day?
Yes, unsweetened mixed berries can be part of a daily diet, fresh or frozen. Add them to meals or snacks for fruit variety, remembering that they still contain naturally occurring sugars despite having no added sugar.
Unsweetened mixed berries Vitamins & Minerals
Vitamins
Vitamin C
33.6mg · 37% DV
Vitamin K
16.8µg · 14% DV
Folate
28µg · 7% DV
Vitamin E
0.98mg · 7% DV
Minerals
Manganese
0.77mg · 33% DV
Copper
0.13mg · 14% DV
Potassium ⭐
238mg · 7% DV
Magnesium
25mg · 6% DV
Sodium
1.4mg · 0% DV
Unsweetened mixed berries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened mixed berries
To burn the 70 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.
What is Unsweetened mixed berries?
Unsweetened mixed berries are a combination of fruits such as raspberries, blackberries, blueberries and currants; the exact mix varies. “Unsweetened” means no sugar has been added. They are sold fresh or frozen and are not tied to one particular regional dish.
Their sweet-tart flavour and tender, sometimes seedy texture work well stirred into yoghurt or porridge, blended into smoothies, or served over pancakes and desserts. Across the UK, North America and elsewhere, they’re a convenient breakfast topping or snack, especially when fresh berries are out of season. They provide fibre and antioxidants while remaining relatively low in energy: 100 g has 50 calories and 4.2 g of fibre. For extra sweetness without adding sugar, pair them with ripe banana.
How Nutritious Is Unsweetened mixed berries?
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 Unsweetened mixed berries Processed?
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.
Does Unsweetened mixed berries Contain Allergens?
No known major allergens
Which Diets Is Unsweetened 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
Unsweetened mixed berries Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 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.