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fresh berries.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

mixed berriesberry mixassorted berriesberriesforest fruitsstrawberries blueberries raspberries mixfresh berriesberry medleyfresh berry mixfresh mixed berries

Recipes with fresh berries + Add to pantry

SERVING

CALORIES

PROTEIN

0.70g

CARBS

13.5g

FAT

0.40g

FIBER

4.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories55kcal—

Protein0.70g1%

Carbohydrates13.5g5%

Fiber4.5g16%

Sugar7.0g14%

Total fat0.40g1%

Saturated fat0.03g0%

Trans fat0g—

Cholesterol0mg0%

Water85g—

MINERALS

Sodium2.0mg0%

Potassium160mg3%

Calcium18mg1%

Iron0.40mg2%

Magnesium13mg3%

Phosphorus25mg2%

Zinc0.15mg1%

Copper0.07mg8%

Manganese0.40mg17%

Selenium0.10µg0%

VITAMINS

Vitamin A7.0µg1%

Vitamin C40mg44%

Vitamin D0µg0%

Vitamin E0.60mg4%

Vitamin K8.0µg7%

Thiamin (B1)0.03mg3%

Riboflavin (B2)0.04mg3%

Niacin (B3)0.30mg2%

Pantothenic acid (B5)0.15mg3%

Vitamin B60.07mg4%

Folate (B9)20µg5%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 ml0.6g

1 liter583.3g

HEALTH BENEFITS

Why eat it.

✓Rich in antioxidants, such as anthocyanins, which help protect cells from damage caused by free radicals.
✓High in dietary fiber, which supports digestive health, promotes satiety, and helps regulate blood sugar levels.
✓Excellent source of essential vitamins and minerals, particularly Vitamin C for immune support and manganese for bone health.
✓May improve brain health and memory due to high flavonoid content, which can reduce inflammation and improve blood flow to the brain.

COOKING TIPS

In the kitchen.

1Gently fold fresh berries into batters for muffins, pancakes, or scones at the very end of mixing to prevent them from breaking and staining the batter.
2Create a simple sauce or compote by simmering berries with a small amount of sugar and a squeeze of lemon juice until they break down.
3Use fresh berries as a raw topping for yogurt, oatmeal, salads, or desserts to add natural sweetness, color, and texture.
4When using in pies or tarts, toss berries with a thickener like cornstarch or tapioca flour to prevent the filling from becoming watery during baking.

STORAGE

Keep it fresh.

Store unwashed berries in a breathable container in the refrigerator's crisper drawer for 2-7 days. Do not wash until just before use to prevent mold.
For long-term storage, arrange clean, dry berries in a single layer on a baking sheet and freeze until solid. Transfer to an airtight container or freezer bag for up to one year.

FAQ

Frequently asked questions.

Are fresh berries healthy?

Yes, fresh berries are exceptionally healthy. They are packed with antioxidants like anthocyanins, which protect cells from damage, and are high in dietary fiber, supporting digestion and satiety. They also provide essential vitamins like Vitamin C for immune support and minerals such as manganese for bone health.

How many calories and carbs are in fresh berries?

Per 100g, fresh berries typically contain around 55 calories and 13.5g of carbohydrates. They are low in fat (0.4g) and provide a small amount of protein (0.7g), making them a nutrient-dense, low-calorie fruit.

Are fresh berries good for weight loss?

Yes, fresh berries can be beneficial for weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied, potentially reducing overall calorie intake. Their natural sweetness can also help curb sugar cravings in a healthy way.

Are fresh berries suitable for diabetics?

Yes, fresh berries can be a good choice for diabetics in moderation. While they contain natural sugars, their high fiber content helps to slow sugar absorption, preventing sharp blood sugar spikes. Always monitor portion sizes and consult with a healthcare professional.

Are fresh berries keto-friendly?

Fresh berries are generally not considered strictly keto-friendly due to their carbohydrate content (around 13.5g per 100g). However, small portions of lower-carb berries like raspberries or blackberries can sometimes fit into a modified keto diet, depending on individual carb limits.

Are fresh berries vegan and gluten-free?

Yes, fresh berries are naturally vegan as they are a plant-based food. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity, and a great addition to various dietary plans.

What are the best ways to use fresh berries?

Fresh berries are incredibly versatile. Enjoy them raw in smoothies, yogurt, oatmeal, or salads. They also make excellent toppings for desserts, pancakes, or waffles, and can be incorporated into baked goods like muffins, pies, and tarts.

Can you cook with fresh berries?

Absolutely! Cooking berries can enhance their flavor and release their juices, making them perfect for jams, sauces, compotes, crumbles, and pies. Gentle cooking helps maintain some of their nutritional value while transforming their texture and taste.

How should I store fresh berries to keep them fresh?

To maximize freshness, store unwashed berries in a single layer in a shallow container lined with a paper towel in the refrigerator. Wash them just before eating to prevent premature spoilage, as moisture can accelerate mold growth.

How do I know if fresh berries are ripe or spoiled?

Ripe berries are plump, firm, and vibrantly colored. Avoid berries that are soft, mushy, shriveled, moldy, or have a sour or fermented smell, as these indicate spoilage and should not be consumed.

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