Frozen berries are a nutritious and convenient way to add flavor and nutrients to meals and snacks. When wondering about their calorie content, many people ask, “How many calories are in 100 grams of frozen berries?” Let’s take a closer look at the calorie count for some popular frozen berry choices.
Quick Answer
100 grams of frozen berries contains between 32 and 85 calories, depending on the type:
- Strawberries: 32 calories
- Raspberries: 52 calories
- Blackberries: 43 calories
- Blueberries: 57 calories
- Mixed berries: 64 calories
- Acai berries: 85 calories
So in a 3.5 oz (100g) serving, most common frozen berries provide 50 calories or less. The calorie content can vary slightly between brands based on added sugars or other ingredients.
Calories in Popular Frozen Berries
Here is a more detailed look at the calorie content of frozen berries by type:
Strawberries
100g of frozen strawberries contains approximately 32 calories. Strawberries are one of the lowest calorie berry choices. They provide vitamin C, manganese, and antioxidants.
Raspberries
100g of frozen raspberries contains about 52 calories. Raspberries offer vitamin C, fiber, manganese, and antioxidants like anthocyanins.
Blackberries
100g of frozen blackberries has roughly 43 calories. Blackberries are high in vitamin C, vitamin K, fiber, and magnesium.
Blueberries
100g of frozen blueberries provides around 57 calories. Blueberries are packed with antioxidants, vitamin C, vitamin K, manganese, and fiber.
Mixed Berries
100g of frozen mixed berries (containing a blend of blackberries, raspberries, blueberries, strawberries, etc) has approximately 64 calories. The calorie content can vary between brands.
Acai Berries
100g of frozen acai berries has about 85 calories. Acai berries offer antioxidant polyphenols like anthocyanins, as well as fiber, vitamins, and minerals.
Calories in Berries vs Other Fruits
Compared to other common fruits, berries tend to be lower in calories for an equivalent serving size. For example:
| Fruit (100g) | Calories |
|---|---|
| Strawberries | 32 |
| Blueberries | 57 |
| Raspberries | 52 |
| Blackberries | 43 |
| Banana | 89 |
| Apple | 52 |
| Grapes | 67 |
| Cherries | 50 |
| Peach | 39 |
| Pear | 57 |
| Pineapple | 50 |
As you can see, berries are one of the lowest calorie fruit options per typical serving size. This makes them a great choice if you are watching your calorie intake.
Benefits of Frozen Berries
Eating berries, including in frozen form, provides many benefits:
High in Nutrients
Berries are packed with antioxidants, including anthocyanins, ellagic acid, resveratrol, quercetin, and vitamin C. They also provide fiber, manganese, vitamins K and E, and other important nutrients.
Support Heart Health
The anthocyanins in berries may help reduce inflammation, regulate blood pressure, and improve artery function, supporting cardiovascular health.
May Reduce Cancer Risk
Berries contain compounds like ellagic acid that may have anti-cancer benefits. Some research shows links between berry intake and reduced risk of certain cancers.
Benefit Blood Sugar Control
The fiber and polyphenols in berries can help slow digestion and the rise in blood sugar after meals. Berries may improve insulin sensitivity as well.
Support Brain Function
Antioxidants in berries may protect the brain from oxidative stress and inflammation. Some studies suggest berries could help defend against neurodegenerative diseases.
High in Fiber
Berries provide fiber, which promotes fullness, digestive health, and nutrient absorption. Fiber feeds the healthy bacteria in your gut microbiome as well.
Tips for Using Frozen Berries
Here are some tips for incorporating frozen berries into your diet:
- Add berries to oatmeal, yogurt, cottage cheese, or cereal for an antioxidant and fiber boost.
- Blend frozen berries into smoothies, protein shakes, or juices.
- Swirl berries into overnight oats or chia pudding.
- Mix berries into pancake or waffle batter.
- Stir frozen berries into your favorite muffin recipes.
- Top off salad greens, grilled chicken, fish and more with thawed berries.
- Blend berries into hummus, nut butters, or sauces like marinara for a flavor pop.
- Mix berries into quinoa, farro, or rice dishes for extra nutrition.
- Fold thawed berries gently into cakes, cookies, or bars before baking.
Should You Rinse Frozen Berries?
Frozen berries are picked and frozen at peak ripeness to lock in nutrients. Rinsing before use can cause them to thaw and lose juice. For safety, the FDA recommends:
- Do not rinse frozen berries while they are still frozen.
- To wash, thaw first and rinse gently in cold running water before eating or using.
This prevents any bacteria on the surface from spreading over the fruit. If consuming berries raw, be sure to rinse before eating.
Watching Calories in Berries
While berries are low in calories, people watching their intake will still want to pay attention to portion sizes. Here are some tips:
- Measure out 1 cup or 100g servings.
- Read nutrition labels to compare calories between brands.
- Avoid berries with added sugars or heavy syrups.
- Pair berries with low-calorie dip options like Greek yogurt.
- Balance berry treats with low calorie, high volume foods like salads.
Enjoy berries as part of an overall healthy eating plan focused on lean proteins, whole grains, veggies, and healthy fats. Their water content means berries add volume without packing in the calories.
Frozen vs Fresh Berries
Both fresh and frozen berries provide great nutrition in a low calorie package. Some key points:
- Frozen berries are picked and frozen at peak ripeness.
- Freezing locks in nutrients like vitamins, minerals, and antioxidants.
- Frozen berries last longer and are convenient to have on hand.
- Fresh berries may have slightly more fiber with crisper texture.
- Use fresh berries within about 3-5 days for best quality.
- Buy whichever fits your budget and needs.
Enjoy both fresh and frozen berries to take advantage of their impressive health benefits all year long.
Berries for Weight Loss
Berries can be a smart choice as part of a weight loss diet. Their benefits include:
- Low in calories for a sweet, flavorful treat.
- Provide satiating fiber to help fill you up.
- No fat and minimal natural sugar when unsweetened.
- Require chewing, allowing your body to register fullness.
- Provide antioxidants that may boost metabolism.
- Regulate blood sugar and insulin, aiding fat loss.
Pair berries with protein like yogurt or nuts to make a satisfying mini-meal or snack. Just watch your portions and enjoy in moderation as part of balanced diet.
Conclusion
100 grams of frozen berries contains 32 to 85 calories depending on the type. Berries offer an array of antioxidants, fiber, vitamins, and minerals in a low calorie package. They make for a delicious addition to meals, snacks, desserts, and smoothies. Berries support heart health, blood sugar regulation, brain function, satiety, and weight management. Rinse frozen berries before eating and incorporate both fresh and frozen varieties into your diet for their concentrated and convenient nutrient benefits.
