How many calories are in 50g of frozen berries?

November 19, 2025 •

3 min read

A 50g serving of frozen mixed berries typically contains around 25 to 35 calories, but this can vary depending on the blend and brand. The specific answer to how many calories are in 50g of frozen berries depends on the types of fruits included and whether any sugar has been added during processing.

Quick Summary

A 50g serving of frozen berries offers a low-calorie nutritional boost, with the exact count influenced by the berry types and brand. Factors like added sugars and blend composition cause calorie variation. These fruits are rich in fiber and antioxidants, supporting a healthy diet.

Key Points

Low Calorie: A 50g serving of unsweetened frozen berries contains 18 to 35 calories, making it a diet-friendly option.
Nutrient-Rich: Despite being low in calories, frozen berries are packed with beneficial vitamins, minerals, and antioxidants like Vitamin C and anthocyanins.
High in Fiber: The fiber content helps promote feelings of fullness, which can aid in weight management and digestive health.
Preserves Nutrients: Freezing locks in nutritional content, often making frozen berries more nutritious than fresh berries that have been transported long distances.
Versatile and Convenient: They can be easily added to smoothies, yogurt, oatmeal, and desserts for a quick, healthy boost.

Understanding the Calorie Count in Frozen Berries

Frozen berries are a popular and convenient addition to smoothies, yogurts, and oatmeal. Since a single serving can be small, like 50g, it's important to understand the calorie content and nutritional value. The number of calories in a 50g portion is relatively low, making it an excellent choice for a healthy snack or a weight management plan. The total calorie count is influenced by the specific berry types in the mix and whether they are sweetened or unsweetened.

For instance, unsweetened mixed frozen berries can contain as low as 25 calories per 50g, while some name-brand mixes might have slightly more. Knowing the specific breakdown for common berries can help you make informed dietary decisions.

Calorie Comparison: 50g of Popular Frozen Berries

The following table provides a clear overview of the estimated calorie content for 50g of various common frozen berries and typical mixed blends based on nutritional data.


Berry Type	Calories (per 50g)	Notes
Unsweetened Strawberries	18 kcal	Very low in calories, excellent source of Vitamin C.
Unsweetened Blueberries	26 kcal	A good source of manganese and Vitamin K.
Unsweetened Raspberries	26 kcal	Contains a high amount of fiber for its size.
Frozen Mixed Berries	25-35 kcal	Calorie content depends on the ratio of different berries.
Sweetened Raspberries	52 kcal	The added sugar significantly increases the calorie count.

The Nutritional Punch Beyond Calories

While the calorie count is a key factor for many people, the true value of frozen berries lies in their dense nutritional profile. A small 50g portion is packed with health-promoting compounds, demonstrating that they are more than just a low-calorie treat.

Antioxidants and Anti-inflammatory Properties

Frozen berries are rich in antioxidants, particularly anthocyanins, which give them their vibrant colors. These powerful compounds help combat oxidative stress and have anti-inflammatory effects in the body, which can help reduce the risk of chronic diseases and promote overall wellness.

Fiber for Digestive and Satiety Benefits

Berries are an excellent source of dietary fiber, which is crucial for healthy digestion and feeling full for longer. For a mere 50g, raspberries, for example, provide a significant amount of fiber that can aid in weight management by reducing the urge to snack on higher-calorie foods.

Rich in Vitamins and Minerals

The freezing process effectively locks in the essential vitamins and minerals present in berries. Vitamin C is particularly abundant in strawberries, while blueberries are a great source of Vitamin K and manganese. These micronutrients play vital roles in supporting immune health, blood clotting, and bone development.

Integrating Frozen Berries into Your Daily Routine

Frozen berries are incredibly versatile and easy to incorporate into your diet. Here are some simple ways to enjoy them:

Smoothies: Blend 50g of frozen berries with your favorite milk, yogurt, or protein powder for a quick, nutritious, and low-calorie drink.
Toppings: Add a handful of frozen or partially thawed berries to your morning oatmeal, Greek yogurt, or a salad for a burst of flavor and nutrients.
Homemade Sorbet: For a healthy, low-calorie dessert, blend frozen berries with a splash of water and a natural sweetener like stevia to create a delicious sorbet.

Conclusion: A Healthy and Convenient Choice

Ultimately, the number of calories in 50g of frozen berries is very low, typically ranging between 18 and 35 calories depending on the type and brand. This makes them a highly nutritious and healthy food choice, especially for those watching their weight. Beyond the minimal calorie impact, frozen berries provide a wealth of fiber, antioxidants, and essential vitamins that support a healthy lifestyle. Their convenience and year-round availability make them a superior option to many high-sugar or processed snacks. For more in-depth nutritional information on the benefits of frozen foods, consult reputable sources like BBC Good Food.

Frequently Asked Questions

Yes, frozen berries are excellent for weight loss. They are naturally low in calories and high in fiber, which helps you feel full and satisfied, curbing cravings for higher-calorie foods.

No, there is virtually no difference in the core calorie count between frozen and fresh berries of the same type. The calories come from the berries' natural sugars and fiber, which are preserved during freezing.

Freezing does not significantly destroy the nutritional value of berries. In fact, because they are often frozen at peak ripeness, their nutrient levels, particularly vitamins and antioxidants, are well-preserved and sometimes higher than fresh berries that have been stored for a while.

Sweetened frozen berries have a significantly higher calorie count than unsweetened versions due to the addition of sugar. For example, 50g of sweetened frozen raspberries can have 52 calories, compared to just 26 calories in the unsweetened kind.

Always check the ingredient list on the packaging. Look for products that state '100% fruit' or 'unsweetened.' Avoid brands where sugar is listed as an ingredient.

Unsweetened frozen strawberries are among the lowest in calories, with only about 18 calories per 50g serving.

A 50g serving of frozen berries can be a refreshing and healthy snack on its own. You can also mix it into a small bowl of Greek yogurt or cottage cheese for added protein, or blend it with a small amount of milk for a mini smoothie.