How Many Calories are in 50gm Mixed Berries?

November 19, 2025 •

3 min read

Based on several nutritional databases, 50 grams of mixed berries typically contain between 25 and 35 calories, making them a low-calorie, nutrient-dense snack. This compact serving offers a significant dose of vitamins, fiber, and antioxidants, contributing to overall health without a high caloric cost.

Quick Summary

A 50-gram serving of mixed berries provides approximately 25-35 calories, alongside a healthy dose of fiber, vitamin C, and antioxidants beneficial for heart and brain health.

Key Points

Low Calorie: 50gm of mixed berries contains approximately 25-35 calories, making it a diet-friendly snack.
Rich in Antioxidants: The vibrant colors of berries indicate their high concentration of antioxidants like anthocyanins, which fight free radical damage.
High in Fiber: The dietary fiber content in berries aids digestion and promotes a feeling of fullness, which can support weight management.
Boosts Heart Health: Regular consumption of berries is linked to improved cardiovascular health by lowering blood pressure and cholesterol.
Supports Brain Function: Studies suggest that the antioxidants in berries can improve cognitive function and protect against age-related decline.
Excellent Source of Vitamins: Even a small serving provides essential vitamins like C and K, crucial for immune health and other bodily functions.
Fresh or Frozen: Both fresh and frozen mixed berries are excellent nutritional choices, retaining most of their health benefits.

For anyone monitoring their caloric intake, a 50gm portion of mixed berries is a guilt-free and nutritious choice. This small serving size provides a range of essential vitamins and beneficial compounds with a minimal calorie count, making it an excellent addition to a balanced diet. The exact calorie total can vary depending on the specific ratio of berries in the mix, but it consistently falls within a healthy range.

The Nutritional Breakdown of 50gm Mixed Berries

Beyond just calories, 50 grams of mixed berries pack a powerful nutritional punch. The macronutrient composition is primarily carbohydrates, including both sugars and dietary fiber, with negligible fat and protein. This combination of fiber and natural sugars offers a sustained energy release, helping to prevent blood sugar spikes often associated with less healthy snacks. Additionally, this serving size delivers key micronutrients and antioxidants.

Key Nutrients in a 50gm Serving

Vitamin C: Mixed berries are often a great source of Vitamin C, which is crucial for immune function and skin health.
Dietary Fiber: The fiber content in berries aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels.
Antioxidants: Berries are rich in antioxidant polyphenols, such as anthocyanins, which combat oxidative stress and free radical damage in the body.
Manganese: This mineral is important for bone health and metabolism.
Vitamin K: Berries, particularly blueberries, can provide a good amount of Vitamin K, essential for blood clotting and bone health.

Health Benefits of a Berry-Rich Diet

Incorporating a small portion of mixed berries into your daily routine can provide several health advantages. Their vibrant colors are a direct indicator of their high antioxidant content, which has been linked to numerous protective effects.

List of Key Health Benefits

Supports Heart Health: Antioxidants and fiber in berries contribute to lowering blood pressure, improving cholesterol levels, and reducing inflammation in the cardiovascular system.
Enhances Brain Function: Regular consumption is associated with improved cognitive function and a reduced risk of age-related cognitive decline.
Boosts Immune System: The high concentration of Vitamin C and other antioxidants helps strengthen the body's natural defenses against infections.
Aids in Digestion: The dietary fiber in berries supports a healthy gut microbiome and promotes regular bowel movements.
May Help with Weight Management: As a low-calorie, high-fiber snack, berries can promote satiety, helping to reduce overall calorie intake.

Comparing Calories: Mixed vs. Individual Berries (per 50gm)

While a mixed berry blend offers a variety of nutrients, the calorie count can differ slightly based on the proportions of individual berries. This table provides an estimated comparison based on typical 100g values.


Berry Type	Estimated Calories (per 50gm)
Strawberries	16 kcal
Blackberries	21.5 kcal
Raspberries	26.5 kcal
Blueberries	30 kcal

As the table shows, a mix heavily featuring blueberries will have a slightly higher calorie count than one dominated by strawberries. However, even at their highest, berries remain a very low-calorie food choice.

Practical Ways to Incorporate 50gm of Mixed Berries

Adding this portion of berries to your meals is simple and delicious. They can be enjoyed fresh, but frozen berries are also an excellent option, as they are often more affordable and retain their nutritional value.

Smoothies: A perfect way to add natural sweetness and fiber to your morning blend.
Oatmeal or Yogurt Topping: Sprinkle them over your breakfast for added texture and nutrients.
Salads: Berries can add a sweet and tart flavor profile to green salads.
Snack: Enjoy them on their own for a simple and satisfying snack.

The Final Word: More Than Just Calories

Ultimately, while the low calorie count is an attractive feature, focusing solely on calories misses the bigger nutritional picture. A 50gm serving of mixed berries is a powerhouse of essential vitamins, fiber, and potent antioxidants. Whether fresh or frozen, they represent a simple and effective way to boost your daily nutrient intake and support long-term health. The minimal caloric investment yields a high return in terms of health benefits, making mixed berries a smart choice for any dietary plan. For more detailed information on the functional and pharmacological activities of berries, the National Institutes of Health provides excellent resources.

Conclusion

In summary, 50 grams of mixed berries is a very low-calorie serving, typically containing around 25-35 calories. This portion is rich in fiber, Vitamin C, and antioxidants that support heart health, brain function, and the immune system. The exact calorie count varies based on the berry composition, but all mixed berry blends are a nutritious and healthy dietary choice.

Frequently Asked Questions

Yes, frozen mixed berries are often just as nutritious as fresh ones. They are typically frozen at the peak of their ripeness, which helps to lock in their vitamins, minerals, and antioxidants.

Mixed berries are generally considered a low-calorie fruit option. For example, 50g of mixed berries has fewer calories than 50g of a banana or grapes, making them an excellent choice for a low-calorie diet.

You can incorporate mixed berries by adding them to smoothies, topping oatmeal or yogurt, mixing them into salads, or simply eating them on their own as a snack.

Yes, their high fiber and low-calorie content make mixed berries a great tool for weight management. The fiber helps you feel full longer, which can help reduce overall calorie intake.

The main benefit is their high antioxidant content, which helps protect the body from oxidative stress and is associated with a lower risk of chronic diseases like heart disease and cancer.

Cooking can cause a slight loss of heat-sensitive vitamins, like Vitamin C, but the effect is minimal for most nutrients. Most of the fiber and antioxidant compounds remain intact.

Yes, mixed berries are an excellent source of dietary fiber, especially when compared to many other fruits. Fiber is important for digestive health and helps manage blood sugar levels.