1 serving (140 grams) contains 70 calories, 1.0 grams of protein, 0.3 grams of fat, and 17.0 grams of carbohydrates.
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Nutrition Information
Calories |
118.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.7 mg | 0% | |
| Total Carbohydrates | 28.7 g | 10% | |
| Dietary Fiber | 6.8 g | 24% | |
| Sugars | 16.9 g | ||
| protein | 1.7 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 33.8 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 253.4 mg | 5% | |
* 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
Source of Calories
About Mixed berries
Mixed berries, a combination of fruits like strawberries, blueberries, raspberries, and blackberries, are native to regions across Europe, North America, and Asia. These fruits are staple ingredients in many cuisines, particularly in desserts, smoothies, and salads. Nutritionally, mixed berries are low in calories but highly dense in vitamins, minerals, and antioxidants. They are an excellent source of vitamin C, dietary fiber, and manganese while being rich in polyphenols, which support overall health. A 100-gram serving of mixed berries typically contains 50-60 calories, 10-15 grams of carbohydrates (mostly from natural sugars), 5-8 grams of fiber, and minimal fat, making them a nutrient-packed choice for various diets.
Health Benefits
- High in antioxidants, such as anthocyanins and flavonoids, which support cellular health by combating oxidative stress.
- Rich in vitamin C, which boosts immune function and aids in collagen production for healthy skin.
- Excellent source of dietary fiber (around 5-8 grams per 100 grams), promoting gut health and aiding digestion.
Dietary Considerations
Selection and Storage
Store mixed berries in an airtight container in the refrigerator and consume within 3-5 days. Wash berries just before use to prevent premature spoilage.
Common Questions About Mixed berries Nutrition
Are mixed berries high in protein?
Mixed berries are not particularly high in protein, as they are primarily composed of carbohydrates and fiber. On average, one cup of mixed berries contains about 1-2 grams of protein. They are better known for their high levels of vitamins, antioxidants, and fiber.
Can I eat mixed berries on a keto diet?
Mixed berries can be enjoyed in moderation on a keto diet due to their relatively low carbohydrate content compared to other fruits. One cup of mixed berries typically contains 12-15 grams of net carbs, so it’s best to measure portions carefully to stay within keto-friendly carb limits.
What are the health benefits of eating mixed berries?
Mixed berries are rich in antioxidants, such as anthocyanins and vitamin C, which help combat oxidative stress and inflammation. They are also high in dietary fiber, which supports digestive health, and they may contribute to heart health by improving cholesterol levels and reducing blood pressure.
What is a recommended serving size for mixed berries?
A recommended serving size for mixed berries is typically 1 cup, which equates to about 140-160 grams. This portion provides around 60-80 calories, making it a nutrient-dense, low-calorie snack or addition to meals like yogurt or oatmeal.
How do mixed berries compare to other fruits like bananas or apples?
Mixed berries are generally lower in calories and sugar than bananas and apples. For example, one cup of mixed berries has around 60-80 calories and 12-15 grams of sugar, while a medium banana has about 100 calories and 14 grams of sugar. Berries also contain higher levels of antioxidants and vitamin C compared to most other fruits.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025: Chapter 1 - Nutritional NeedsU.S. Department of Health and Human ServicesHighlights the benefits of consuming fruits, such as berries, as part of a healthy dietary pattern.
- Berries and Cardiovascular Diseases: A ReviewJournal of NutritionDiscusses the health benefits and bioactive compounds in berries, focusing on cardiovascular health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
