Frozen berries make the perfect filling for baked goods like pies, muffins, and cobblers. But they aren’t just a friend to home bakers. With plenty of fiber and antioxidants, frozen berries are a nutrient-rich, low-calorie addition to many foods, such as oatmeal, yogurt, parfaits, smoothies, and even savory meat dishes.
Freezing doesn’t significantly diminish berries’ nutrition. In fact, berries are harvested for freezing when they’re at the peak of freshness, so you can enjoy them all year round. Frozen berry blends may come with various combinations of berries, including strawberries, blueberries, raspberries, blackberries, and cherries. All of these bring significant health benefits.
Frozen Berries Nutrition Facts
One cup of frozen berries (150g) provides 60 calories, 1g of protein, 15g of carbohydrates, and 0.5g of fat. Frozen berries are an excellent source of vitamin C and fiber. Nutrition information will vary based on the berry mix and brand you choose. The following nutrition information has been provided by the USDA.
Carbs
Like many other fruits, frozen berries contain ample amounts of carbohydrates. One cup provides 15 grams of carbs. Three of these come from fiber.
And while around 10 grams of frozen berries’ carbs are sugars, these are naturally occurring. However, if you’re watching your carbs, you’ll want to watch for added sugars in frozen berries. Check the ingredient list on the package.
Fats
Fruits that contain seeds often have trace amounts of fat, which is why you’ll find 0.5 grams of fat in 1 cup of frozen berries. But 0.5 grams is a minimal amount of fat and not likely to make a significant impact on your diet.
Protein
Berries don’t contain much protein, either. One cup only provides 1 gram.
Vitamins and Minerals
Frozen berries are bursting with micronutrients. Most berries you’re likely to find in a frozen mix are high in vitamin C, especially strawberries, which provide 120% of the daily value DV) of this nutrient for men and 130% DV for women, based on a 2,000-calorie diet. Some berry blends include significant amounts of manganese, vitamin K, zinc, folate, and copper.
Calories
One cup of frozen berries (150g) provides 60 calories, 93% of which come from carbs and 7% from protein, rounding up.
Frozen berries are a convenient way to enjoy the benefits of berries year-round. Berries are a healthy source of fiber and natural sugars, with plenty of nutrients like vitamin C, manganese, vitamin K, potassium, and zinc.
Health Benefits
Not only are frozen berries delicious and convenient, but they also contribute a host of health benefits.
Promotes Gut Health
Most people on a standard Western diet don’t get enough fiber. In fact, only about 5% of the U.S. population meets current fiber recommendations. With almost one-fifth of the daily value of fiber per cup, frozen berries can help close this gap. Increased fiber in the diet can help promote bowel regularity, among other benefits.
Note, too, that fiber content may vary from one berry blend to the next. Wild blueberries, for example, are especially high in fiber because of a higher ratio of skin to flesh.
Boosts Heart Health
In epidemiological and clinical studies, the polyphenols, micronutrients, and fiber in berries have been linked to improved cardiovascular health. Researchers believe these nutrients work together to reduce inflammation, leading to better outcomes for the heart.
Helps Slow Aging
As berries’ antioxidants reduce oxidative stress in the cardiovascular system, they also do so in another, more visible place: the skin. Antioxidants combat the free radicals that can cause wrinkles and premature aging. Toss a handful of frozen berries in your smoothie for an anti-aging boost.
May Improve Insulin Response
While berries do contain carbohydrates, you can still add them to a diabetes-friendly diet. According to a 2019 review in the journal Food and Function, eating cranberries, raspberries, blueberries, and strawberries is linked to improved blood sugar levels post-mealtime in overweight or obese adults with insulin resistance.
Another small study from 2015 found that when healthy women ate a serving of berries alongside bread, their bodies needed less insulin to process the meal than when they ate bread alone.
May Aid Weight Loss
As a nutritious, low-calorie dessert, frozen berries certainly make a better choice for weight loss than your average chocolate cake. Plus, eating them may even lead to better dietary choices later in the day. One small study found that when women ate a 65-calorie snack of berries in the late afternoon, they ate less at their next meal than women who had a 65-calorie candy snack.
Suitable for Many Special Diets
Even for people with dietary restrictions, berries can often stay on the menu. They’re compatible with vegan, vegetarian, gluten-free, Paleo, Whole30, sodium-restricted, and many other eating plans.
Allergies
An allergy to frozen berries is considered rare. No berries make the list of the top eight food allergens, which account for 90% of all food allergies. Still, it's possible for an allergy to develop to any food. If you suspect a food allergy, see your physician for diagnosis.
Adverse Effects
Frozen berries’ health benefits far outweigh their drawbacks, but these wholesome fruits have some possible adverse effects. Teeth staining may occur from the pigments in their juices, so brush your teeth after eating berries to keep from tainting your pearly whites.
Some people are also sensitive to salicylates, a compound found in several berries. If you’re salicylate-sensitive, you’ll want to steer clear of frozen berries.
People who follow a low-fiber or carbohydrate-controlled diet may need to watch their portions of berries. Talk to your doctor if you have questions about the risks versus benefits of berries for these special diets.
Varieties
Typically, frozen berry mixes include a blend of blueberries, raspberries, blackberries, cherries, and/or strawberries. Some may add bananas or other fruits as well. Always note whether a berry blend has added sugar, as this will affect flavor and nutrition.
When They’re Best
The wonderful thing about frozen berries is that they're consistently available and fresh year-round. Because frozen berries are processed immediately after harvest, you can enjoy their flavor and nutrients any time, even (or especially) during the winter when fresh berries are expensive or unavailable.
Storage and Food Safety
Store frozen berries in the freezer immediately, and try not to let them sit out at room temperature for long when using them. Once thawed, frozen berries will “bleed” juice, which may cause them to clump into a mass when re-frozen.
How to Prepare
There’s no end to the uses of frozen berries! In general, they work best in recipes that don’t require the firm texture of a fresh berry, such as muffins, quick breads, jams, and pies. At breakfast time, toss them into smoothies, parfaits, oatmeal, or breakfast bowls. At dinner, a compote made with frozen berries is an elegant accompaniment to pork, chicken, or beef.
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