Berry

Fruit

Item Rating: 82/100

1 serving (100 grams) contains 57 calories, 0.7 grams of protein, 0.3 grams of fat, and 14.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		135.7
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		34.5 g	12%
	Dietary Fiber	5.7 g	20%
	Sugars	23.1 g
protein		1.7 g	3%
Vitamin D		0 mcg	0%
Calcium		38.1 mg	2%
Iron		1.0 mg	5%
Potassium		364.3 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (4.2%)

Protein: 6 cal (4.5%)

Carbs: 138 cal (91.3%)

About Berry

Berries are small, pulpy fruits originating from various plants, often found in temperate regions worldwide. Common types include strawberries, blueberries, raspberries, and blackberries. Versatile and consumed fresh, dried, or in dishes like desserts, smoothies, and salads, they feature prominently in many cuisines globally. Nutritionally, berries are low in calories (57 per 100 grams), providing macronutrients like carbohydrates (14.5g), minimal protein (0.7g), and minimal fat (0.3g). Rich in dietary fiber (2.4g), they also supply essential micronutrients, including vitamin C (21mg) for immune health, calcium (16mg) for bone support, and iron (0.4mg) for oxygen transport in the body. Free of vitamin D, berries are naturally hydrating and nutrient-rich options for healthy eating.

Health Benefits

• Berries are a rich source of vitamin C (21mg per 100g), promoting healthy immune function and skin health by aiding collagen production.
• The fiber content of berries (2.4g per 100g) supports digestive health by regulating bowel movements and feeding beneficial gut bacteria.
• Berries are packed with antioxidants, including flavonoids, which help reduce oxidative stress and lower inflammation, potentially reducing the risk of chronic diseases like heart disease.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, plant-based, gluten-free, low-calorie

Selection and Storage

Store fresh berries in the refrigerator to maintain quality, ideally consuming them within 2-5 days. Wash immediately before use to prevent spoilage.

Common Questions About Berry Nutrition

Are berries high in protein?

Berries are not considered a high-protein food, providing only 0.7 grams of protein per 100 grams. They are better known for their fiber content (2.4 grams) and rich antioxidant properties, making them excellent for overall health despite their low protein levels.

Can I eat berries on a keto diet?

Berries can be consumed in moderation on a keto diet because they are relatively low in net carbs. With 14.5 grams of carbohydrates per 100 grams, including 2.4 grams of fiber, their net carbs are approximately 12.1 grams, so small portions can fit into a keto plan.

What are the health benefits of eating berries?

Berries provide numerous health benefits, such as being rich in antioxidants, which help combat inflammation and oxidative stress. They are also a good source of dietary fiber, supporting gut health, and contain essential vitamins like vitamin C, promoting a healthy immune system.

How many berries should I eat per day?

A typical serving size of berries is about 1 cup (approximately 150 grams), providing around 85 calories, 1 gram of protein, and 3.6 grams of fiber. This portion is recommended as part of a balanced diet and can be adjusted based on caloric needs or dietary restrictions.

How do berries compare to other fruits in terms of sugar content?

Berries are relatively low in sugar compared to many other fruits. For instance, they contain 9.7 grams of sugar per 100 grams, while apples or bananas might have 12–15 grams of sugar per the same weight. This makes them a better option for those monitoring sugar intake.

Data Sources & Scientific References