Nutrition database
Berries nutrition facts
Strawberries, blueberries, raspberries, blackberries, cranberries and other berries, fresh, frozen or dried. Fresh berries are low in calories per cup, and raspberries and blackberries are among the highest-fiber fruits. Dried and sweetened berries are far more calorie dense.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Strawberry | 1 cup, whole | 46 | 1 g | 11.1 g | 0.4 g |
| Blueberries | 1 cup | 84 | 1.1 g | 21.4 g | 0.5 g |
| Blackberries | 1 cup | 62 | 2 g | 13.8 g | 0.7 g |
| Cranberries | 1 cup, whole | 46 | 0.5 g | 12 g | 0.1 g |
| Raspberries | 1 cup | 64 | 1.5 g | 14.7 g | 0.8 g |
| Elderberries | 1 cup | 106 | 1 g | 26.7 g | 0.7 g |
| Frozen Blackberries | 1 cup, unthawed | 97 | 1.8 g | 23.7 g | 0.6 g |
| Frozen Blueberries | 1 cup, unthawed | 79 | 0.7 g | 18.9 g | 1 g |
| Frozen Raspberries | 1 cup, unthawed | 78 | 1.6 g | 17.6 g | 1.1 g |
| Frozen Strawberries | 1 cup, unthawed | 52 | 0.6 g | 13.6 g | 0.2 g |
| Mulberries | 1 cup | 60 | 2 g | 13.7 g | 0.5 g |
| Wild Blueberries | 1 cup, frozen | 80 | 0 g | 19.4 g | 0.2 g |
| Black Currants | 1 cup | 71 | 1.6 g | 17.2 g | 0.5 g |
| Canned Blackberries Heavy Syrup | 1 cup | 236 | 3.4 g | 59.1 g | 0.4 g |
| Canned Blueberries Heavy Syrup | 1 cup | 225 | 1.7 g | 56.5 g | 0.8 g |
| Canned Blueberries Light Syrup Drained | 1 cup | 215 | 2.5 g | 55.3 g | 1 g |
| Canned Boysenberries Heavy Syrup | 1 cup | 225 | 2.5 g | 57.1 g | 0.3 g |
| Canned Gooseberries Light Syrup | 1 cup | 184 | 1.6 g | 47.3 g | 0.5 g |
| Canned Red Raspberries Heavy Syrup | 1 cup | 233 | 2.1 g | 59.8 g | 0.3 g |
| Canned Strawberries Heavy Syrup | 1 cup | 234 | 1.4 g | 59.8 g | 0.7 g |
| Canned Wild Blueberries Heavy Syrup Drained | 1 cup | 341 | 1.8 g | 90.3 g | 1.1 g |
| Frozen Boysenberries | 1 cup, unthawed | 66 | 1.5 g | 16.1 g | 0.3 g |
| Frozen Loganberries | 1 cup, unthawed | 81 | 2.2 g | 19.1 g | 0.5 g |
| Frozen Sweetened Blueberries | 1 cup, thawed | 196 | 0.9 g | 50.5 g | 0.3 g |
| Frozen Sweetened Raspberries | 1 cup, thawed | 258 | 1.8 g | 65.4 g | 0.4 g |
| Frozen Sweetened Sliced Strawberries | 1 cup, thawed | 245 | 1.4 g | 66.1 g | 0.3 g |
| Gooseberries | 1 cup | 66 | 1.3 g | 15.3 g | 0.9 g |
| Ground Cherries | 1 cup | 74 | 2.7 g | 15.7 g | 1 g |
| Ohelo Berries | 1 cup | 39 | 0.5 g | 9.6 g | 0.3 g |
| Raspberry Puree with Seeds | 100 g | 55 | 1.1 g | 11.5 g | 1 g |
| Red Currants | 1 cup | 63 | 1.6 g | 15.5 g | 0.2 g |
| Seedless Raspberry Puree | 100 g | 41 | 1 g | 8 g | 0.9 g |
Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.
Berries compared, per 100 g
Other categories
- Fruits
- Vegetables
- Meat
- Poultry
- Fish and seafood
- Dairy and eggs
- Grains, rice and pasta
- Bread and baking
- Beans and legumes
- Nuts and seeds
- Fats and oils
- Sweeteners
- Sweets and snacks
- Herbs, spices and flavorings
- Deli meats and sausages
- Condiments and sauces
- Soups and broths
- Beverages
- Meals, entrees and side dishes
- Fast food and restaurant meals
- Baby foods
- American Indian and Alaska Native foods
From a food to a label for your product
Every food page has a "Use in a recipe" button. It opens the label generator with that food already in your recipe. Add the other ingredients and amounts and the generator calculates the Nutrition Facts label, the %DV and the serving from the same USDA data.