How many calories are in 75 g of mixed berries?

November 19, 2025 •

4 min read

According to several food databases, a 75 g serving of unsweetened frozen mixed berries typically contains between 32 and 43 calories, with the variation depending on the specific berry composition. Knowing how many calories are in 75 g of mixed berries can help you incorporate this nutrient-dense, low-calorie fruit into your daily diet.

Quick Summary

A 75g serving of unsweetened mixed berries generally contains 32–43 calories, offering a low-calorie, nutrient-rich option. Factors like the mix and preparation (fresh vs. frozen) cause slight variations.

Key Points

Low Calorie Count: A 75 g serving of unsweetened mixed berries typically contains 32-43 calories.
High in Fiber: The significant fiber content aids digestion and promotes a feeling of fullness, making it a satiating low-calorie snack.
Rich in Antioxidants: Berries are packed with antioxidants like anthocyanins that help protect the body from cellular damage.
Fresh vs. Frozen: The calorie count is similar for fresh and unsweetened frozen berries, so both are excellent choices.
Nutrient-Dense: Mixed berries provide essential vitamins and minerals, including Vitamin C and Manganese, for very few calories.
Versatile Ingredient: They can be easily added to smoothies, oatmeal, yogurt, and salads for a nutritious and flavorful boost.

A 75 g serving of mixed berries typically contains a modest number of calories, making it an excellent choice for a healthy snack or addition to meals. Based on nutritional data from various food brands and sources, you can expect a serving to fall in the range of 32 to 43 calories. This low-energy density is largely due to their high water and fiber content, which promotes a feeling of fullness without adding significant calories. While the exact calorie count can fluctuate, mixed berries consistently provide a powerhouse of vitamins, minerals, and antioxidants for minimal caloric investment.

The Calorie Breakdown of Mixed Berries

The caloric value of mixed berries is primarily derived from their carbohydrate content, which consists of natural sugars and dietary fiber. A typical 75 g serving offers minimal fat and a small amount of protein, solidifying its place as a healthy, carb-dominant food. This nutritional profile supports steady energy levels, and the fiber aids in digestion and satiety.

Factors Influencing Calorie Count

Several factors contribute to the slight variations in the calorie content of mixed berries:

Berry Composition: The specific ratio of berries in the mix can alter the final calorie count. For example, blueberries are slightly more calorie-dense than raspberries due to a higher sugar content, so a mix with more blueberries will have a few more calories per gram than one with more raspberries.
Fresh vs. Frozen: The calorie content of fresh and frozen mixed berries is very similar per gram, as the freezing process does not add calories. However, some commercially packaged frozen berries may contain added sugar, so it is important to check the label for any extra ingredients that could increase the caloric value.
Added Ingredients: Calories can significantly increase if you add sweeteners, syrups, or yogurt to your berries. Opting for unsweetened or plain preparations will keep the calorie count low.

Nutritional Profile Beyond Calories

Beyond their low-calorie nature, mixed berries offer a wealth of health benefits. They are particularly rich in antioxidants, which combat free radicals in the body and help protect against cellular damage.

Key Vitamins and Minerals

Vitamin C: A powerful antioxidant that supports immune function and skin health. Berries like strawberries and raspberries are especially rich in this vitamin.
Manganese: An essential mineral that plays a role in bone health and metabolism.
Vitamin K: Important for blood clotting and bone health.
Dietary Fiber: Crucial for digestive health, fiber helps with bowel regularity and can aid in managing blood sugar levels.

Calorie Comparison: Fresh vs. Frozen Mixed Berries


Feature	Fresh Mixed Berries (75g)	Frozen Mixed Berries (75g, unsweetened)
Typical Calories	Approx. 37-45 kcal	Approx. 32-43 kcal
Sugar Content	Varies by berry type, generally 4.5-5g	Varies by berry type, generally 4.5-5g
Preparation	Requires washing and preparation	Ready to eat, great for smoothies
Convenience	Best when in season	Available year-round and long shelf-life

Healthy Ways to Enjoy Mixed Berries

There are countless delicious and healthy ways to incorporate mixed berries into your diet without substantially increasing your caloric intake.

Smoothies: Blend frozen mixed berries with a liquid base, such as water, unsweetened almond milk, or plain yogurt, for a thick and frosty smoothie. This is a great way to start the day with a nutrient boost.
Oatmeal Topping: Stir fresh or frozen mixed berries into your morning oatmeal. The warmth of the oats will help thaw frozen berries, releasing their natural sweetness.
Yogurt Parfait: Layer mixed berries with plain Greek yogurt and a sprinkle of nuts or seeds for a protein-packed and satisfying snack.
Salad Addition: Add fresh mixed berries to a spinach or mixed green salad for a burst of color and flavor. The berries' natural sweetness can balance a savory dressing.
Standalone Snack: A simple handful of fresh or frozen mixed berries is a perfect low-calorie snack, particularly when you are craving something sweet. The fiber helps to curb your appetite.

Conclusion: The Low-Calorie, Nutrient-Dense Choice

In conclusion, a 75 g serving of mixed berries is a remarkably low-calorie and nutrient-dense food. With approximately 32 to 43 calories, they offer a host of vitamins, minerals, and antioxidants for minimal caloric investment. By understanding the small variations between different mixes and preparation methods, you can confidently include this versatile fruit in your diet. Whether fresh or frozen, mixed berries are a smart and delicious choice for enhancing your overall health.

For more information on the antioxidants and bioactive compounds in various berries, see the article on Bioactive Compounds and Antioxidant Activity in Different Types of Berries on the National Institutes of Health website: Bioactive Compounds and Antioxidant Activity in Different Types of Berries.

Frequently Asked Questions

No, the calorie count per gram for mixed berries remains largely the same whether they are fresh or frozen, assuming no sugar is added to the frozen variety. The freezing process itself does not add any calories.

Yes, mixed berries are an excellent food for weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied, reducing the likelihood of overeating.

Mixed berries are relatively low in calories compared to many other fruits. For example, 75 g of berries has fewer calories than 75 g of bananas or grapes, making them a great option for a calorie-conscious diet.

The primary source of calories in mixed berries is carbohydrates, which includes both natural sugars and dietary fiber. They contain negligible amounts of fat and a small amount of protein.

Mixed berries can be enjoyed in moderation on a low-carb diet. While they contain carbs, their high fiber content means the net carb count is lower. Their nutritional density provides great value for the carbohydrates consumed.

Yes, there are slight variations. Blueberries, for instance, have a slightly higher calorie count per gram than raspberries. Therefore, the specific ratio of berries in a mix will cause a minor fluctuation in the final calorie count.

Mixed berry blends with added sugar will have a higher calorie count than unsweetened versions. It's best to check the nutritional label to avoid unnecessary added sugars and keep the calorie count low.