Red berries

Fruit

Item Rating: 81/100

1 serving (100 grams) contains 57 calories, 1.0 grams of protein, 0.3 grams of fat, and 14.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		142.5
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.5 mg	0%
Total Carbohydrates		35 g	12%
	Dietary Fiber	5 g	17%
	Sugars	25 g
protein		2.5 g	5%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		1 mg	5%
Potassium		382.5 mg	8%

* 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: 7 cal (4.6%)

Protein: 10 cal (6.4%)

Carbs: 140 cal (89.1%)

About Red berries

Red berries refer to a group of vibrant-colored berries, including strawberries, raspberries, cranberries, red currants, and goji berries. They are native to various regions globally—the Americas, Europe, and Asia—and play a prominent role in cuisines as snacks, desserts, preserves, and drinks. These berries are nutrient-dense, offering a wide range of vitamins, minerals, fiber, and antioxidants. On average, 100 grams of red berries provide about 50-65 calories, 1-2 grams of protein, 12-15 grams of carbohydrates (mostly natural sugars), and 3-5 grams of dietary fiber. They are also rich sources of vitamin C, manganese, and polyphenols like anthocyanins, which are powerful antioxidants. Their natural sweetness and nutrient profile make them a popular choice for health-conscious diets.

Health Benefits

• Supports immune health due to high vitamin C content (e.g., 58.8 mg per 100g of strawberries, 65% of daily value).
• Aids digestion and gut health as they are rich in dietary fiber, providing about 3-5 grams per 100g.
• Promotes heart health with polyphenols like anthocyanins, which may help improve cholesterol levels and reduce inflammation.
• Helps combat oxidative stress through their high antioxidant capacity, protecting against cell damage.
• Potentially supports urinary tract health, particularly cranberries with their proanthocyanidins, which may prevent bacterial adhesion.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free

Not suitable for: Low-fodmap (in excess), keto (in high amounts due to natural sugar)

Selection and Storage

Store red berries in the refrigerator in a breathable container and rinse only before use to prevent spoilage.

Common Questions About Red berries Nutrition

What are the key nutritional facts about red berries?

Red berries, such as strawberries, raspberries, and cranberries, are low in calories (approximately 50-60 calories per cup), contain minimal protein (about 1 gram per cup), and are rich in vitamin C, fiber, and antioxidants. They are also a source of manganese and other phytochemicals that support overall health.

Are red berries suitable for a keto diet?

Yes, red berries can be enjoyed in moderation on a keto diet since they are relatively low in net carbs. For example, strawberries have about 8 grams of carbs per cup, with roughly 2 grams of fiber, resulting in 6 grams of net carbs. Portion control is important to stay within daily carb limits.

What are the health benefits of red berries?

Red berries are packed with antioxidants, such as anthocyanins, which help fight inflammation and oxidative stress. They support heart health, enhance immune function due to their high vitamin C content, and improve digestion thanks to their dietary fiber.

How much red berries should I eat per day?

A standard serving size for red berries is about one cup (approximately 150 grams). This amount is a good balance for getting their nutritional benefits without excessive sugar intake, which is worth considering for people managing blood sugar levels.

How do red berries compare to other fruits like blueberries or bananas?

Compared to blueberries, red berries often contain slightly less sugar and calories, making them a lighter option. They differ from bananas significantly, as bananas are higher in both sugar and carbohydrates, offering more immediate energy, while red berries excel in antioxidants and vitamin C content.

Data Sources & Scientific References