Frozen Berries — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Frozen berries nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 35 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 8 g | 2.91% |
| Fiber | 2 g | 7.14% |
| Sugars | 5 g | 10% |
| Glycemic Index | 40 | - |
| Protein | 1 g | 2% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
35
🍏 Low-Calorie Foods
40
🟢 Low Glycemic Index
Frozen berries facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin C, Vitamin K, and manganese, which support overall health and well-being.
- High in antioxidants such as anthocyanins and flavonoids, which help protect the body from free radicals and reduce inflammation.
- Supports heart health by helping to lower blood pressure and improve cholesterol levels.
- Low in calories, making them a nutritious option for weight management.
Health risks
- Risk of pesticide residue on conventionally grown frozen berries, which can pose health risks if not properly washed or sourced from organic suppliers.
- Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high fiber content.
- Potential for rapid spoilage if frozen berries are not properly stored or thawed, leading to potential foodborne illness from bacteria or mold.
- Risk of allergic reactions in some individuals, particularly those allergic to specific types of berries, causing symptoms like itching, swelling, or difficulty breathing.
How to choose frozen berries
Frozen berries should be individually quick-frozen, appearing as separate pieces rather than a single clump. The color should be bright, reflecting minimal oxidation and good handling practices.
Berries that are mashed together or have ice crystals should be avoided, as this indicates they have thawed and refrozen, potentially affecting their texture and flavor. Packages that are torn or punctured should also be avoided, as the contents may be contaminated.
How to store frozen berries
Frozen berries should be kept in the freezer in their original packaging or an airtight container. Proper freezing preserves their flavor and nutritional value for up to a year.
Repeated thawing and refreezing can degrade the quality of frozen berries. Avoid leaving them out at room temperature for extended periods. Always reseal the package tightly to prevent freezer burn.
✅ Extra Tip
How long do they last?
Frozen berries can last for 8-12 months when stored in an airtight container or freezer bag. To maintain their quality, keep them at a consistent freezing temperature. Proper storage helps retain their flavor and nutritional value, making them perfect for smoothies and desserts.
What to do with leftovers?
Leftover frozen berries can be used in a variety of sweet and refreshing dishes. Blend them into a smoothie with yogurt, milk, and honey for a quick breakfast, or mix them into a pancake or waffle batter for added flavor and texture. Frozen berries are also great when used as a topping for yogurt, oatmeal, or cereal.
Use frozen berries in a fruit salad by thawing them slightly and mixing with other fruits and a drizzle of honey. If you have a lot of frozen berries, consider making a batch of berry compote by simmering them with sugar and lemon juice until thickened, perfect for serving with pancakes, ice cream, or cheesecake. Frozen berries can also be baked into muffins, scones, or pies for a burst of fruity flavor. For a quick snack, enjoy frozen berries on their own, or mix them into a bowl of granola and yogurt for a light and satisfying treat.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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