How many calories are in 50 g of frozen berries?

November 19, 2025 •

3 min read

Most 50g servings of unsweetened frozen mixed berries contain a minimal amount of calories, typically ranging from 23 to 35 kcal depending on the specific blend. This makes them an excellent, nutrient-dense addition to any diet for those wondering how many calories are in 50 g of frozen berries.

Quick Summary

The exact calorie count for 50g of frozen berries varies by brand and berry type, but it is generally a low-calorie food. Calorie content is influenced by whether the berries are mixed or a single type, and if any sugar has been added during processing. Frozen berries are also a great source of fiber and vitamins, especially vitamin C.

Key Points

Low Calorie Count: A 50g serving of unsweetened frozen berries typically contains between 23 and 35 calories.
Variety is Key: The exact calorie count depends on the specific mix of berries and the brand.
Read Labels for Added Sugar: Opt for unsweetened varieties to avoid extra calories from added sugars.
High in Nutrients: Frozen berries are rich in fiber, Vitamin C, and antioxidants, all preserved during the freezing process.
Versatile Ingredient: They are an easy addition to smoothies, yogurt, and oatmeal, and are available year-round.
Comparable to Fresh Berries: Nutritionally, frozen berries are often on par with or even more potent than their fresh counterparts because they are picked at peak ripeness.

Calorie Breakdown for 50g of Frozen Berries

For a standard 50g serving of unsweetened frozen mixed berries, the calorie content typically falls between 23 and 35 calories. This small, potent portion is packed with nutrients, not empty calories. The variation in calorie count is primarily due to the specific mix of berries used by different brands. A mix heavy on strawberries might differ slightly from one featuring more raspberries.

How Individual Berry Types Compare

Calorie counts for 50g also differ when looking at single-berry frozen options. For example, a 50g serving of unsweetened frozen blueberries contains approximately 26 calories, while 50g of unsweetened fresh raspberries has around 26 calories, and a similarly sized portion of sweetened frozen raspberries can jump to 52 calories due to added sugar. This highlights the importance of checking the nutritional information on the packaging.

The Impact of Added Ingredients

Beyond the type of berry, added sweeteners can significantly alter the calorie count. Some manufacturers add sugar to their frozen fruit to enhance sweetness. Always read the label to ensure you are buying an unsweetened variety if you are tracking calories closely. Unsweetened frozen berries are the lowest-calorie option and are ideal for health-conscious individuals.

Comparison Table: 50g Serving of Frozen Berries


Berry Type	Average Calories per 50g	Key Nutrient	Notes
Mixed Berries (Unsweetened)	23-35 kcal	Vitamin C	Varies by brand and mix
Blueberries (Unsweetened)	~26 kcal	Vitamin K	Good source of fiber
Raspberries (Unsweetened)	~26 kcal	Fiber	Excellent low-carb option
Raspberries (Sweetened)	~52 kcal	Sugars	Contains added sugar

Nutritional Benefits of Frozen Berries

Frozen berries are a nutritional powerhouse, offering numerous health benefits beyond their low-calorie nature. The freezing process locks in nutrients at their peak ripeness, ensuring you get a high concentration of vitamins, minerals, and antioxidants.

Why frozen berries are a smart choice:

Rich in antioxidants: Berries are known for their high levels of antioxidants, which help combat free radicals in the body and may reduce oxidative stress.
High in fiber: A single serving of frozen berries can contribute significantly to your daily fiber intake, which supports digestive health and can promote a feeling of fullness.
Excellent source of Vitamin C: Many frozen berry mixes, particularly those containing strawberries, provide a substantial portion of your daily recommended Vitamin C, boosting your immune system.
Versatile in the kitchen: They can be used directly from the freezer in smoothies, yogurt, oatmeal, or thawed for use in recipes, making them a convenient, year-round option.

Frozen vs. Fresh Berries

When it comes to nutritional content, frozen berries are often comparable to, and sometimes even more nutritious than, fresh berries. This is because berries for freezing are picked at peak ripeness and immediately frozen, preserving their nutritional value. Fresh berries, on the other hand, can lose some nutrients during transportation and storage. This is a minor consideration for most consumers, as both options offer significant health benefits, but it's good to know that frozen isn't a lesser alternative. The main difference lies in convenience, cost, and availability.

Conclusion

A small, 50g portion of frozen berries is an incredibly low-calorie snack, typically between 23 and 35 calories for an unsweetened mix. With a rich profile of fiber, vitamins, and antioxidants, it is an excellent choice for anyone looking to add a healthy boost to their diet without a significant calorie load. When selecting your berries, always check the label to confirm they are unsweetened to get the most nutritional value with the fewest calories. Frozen berries offer a convenient, nutritious, and cost-effective way to enjoy the health benefits of berries all year round. For more information on the health benefits of frozen berries, visit Verywell Fit.

Quick Tips for Enjoying Frozen Berries

Blend a handful of frozen berries with a scoop of protein powder and a splash of milk for a quick, post-workout smoothie.
Mix into Greek yogurt or cottage cheese for a high-protein, high-fiber breakfast or snack.
Thaw slightly and use as a topping for pancakes, waffles, or a healthy dessert.
Add to oatmeal while cooking to infuse it with natural sweetness and vibrant color.
Create a simple coulis by simmering with a touch of honey and water, perfect for drizzling over desserts.

Frequently Asked Questions

No, frozen berries are not inherently higher in calories than fresh berries. Calories are based on the fruit's natural content. The freezing process itself does not add calories, although some brands may add sugar, which increases the calorie count. Always check the nutrition label for 'unsweetened' varieties.

Different berry types have slightly different calorie densities. For example, 50g of unsweetened frozen blueberries contains about 26 calories, whereas an unsweetened mixed berry blend might contain a few more or less depending on the ratio of berries like strawberries and raspberries.

Yes, their low-calorie density and high fiber content make them an excellent food for weight loss. The fiber helps you feel full and satiated, potentially reducing overall calorie intake. One study even found that a small berry snack reduced later meal consumption.

The choice between organic and non-organic is a personal one. The calorie count will be nearly identical. Organic berries are grown without synthetic pesticides and fertilizers, which some people prefer for health and environmental reasons, but both options are nutritious.

50g is a perfect portion size for a number of uses. You can toss them directly into a smoothie, sprinkle them over oatmeal or Greek yogurt, or use them to make a quick fruit topping for pancakes or waffles.

No, the freezing process actually helps to preserve the nutrients in berries, which are harvested at their peak ripeness and frozen quickly. This means that frozen berries often retain their vitamin and antioxidant content very well, sometimes better than fresh berries that travel long distances.

The primary source of calories in unsweetened frozen berries is carbohydrates, specifically natural sugars and fiber. Berries are very low in fat and protein.