Food
Berries nutrition facts
A typical portion of berries (1 cup; 150 g, frozen) has 80 calories and 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 44 calories (nFS) to 52 (frozen).
Nutrition Facts
* The % 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Berries, frozen, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.8g
- more than 13% of 8,218 USDA reference foods
- Calories per 100 g
- 52
- more than 15% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 150 g in USDA's record for Berries, frozen (FDC 2709272).
Where the calories come from: 89% carbohydrate, 5% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 2709272), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of berries USDA describes
Frozen has the most calories per 100 g (52); the fewest: Not further specified (44)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Berries, frozen | 52 | 0.8 g | 0.3 g | 1 mg |
| Berries, NFS | 44 | 0.7 g | 0.3 g | 0 mg |
Every nutrient in this record (65)
The portion is 1 cup (150 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.14 g | 0.76 g | 2% |
| Total lipid (fat) | 0.51 g | 0.34 g | 1% |
| Carbohydrate, by difference | 18.7 g | 12.5 g | 7% |
| Energy | 78.0 kcal | 52.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 129 g | 86.1 g | |
| Total Sugars | 9.88 g | 6.59 g | |
| Fiber, total dietary | 6.15 g | 4.10 g | 22% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.034 g | 0.023 g | 0% |
| Fatty acids, total monounsaturated | 0.080 g | 0.053 g | |
| Fatty acids, total polyunsaturated | 0.36 g | 0.24 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 25.5 mg | 17.0 mg | 2% |
| Iron, Fe | 0.82 mg | 0.55 mg | 5% |
| Magnesium, Mg | 21.0 mg | 14.0 mg | 5% |
| Phosphorus, P | 30.0 mg | 20.0 mg | 2% |
| Potassium, K | 186 mg | 124 mg | 4% |
| Sodium, Na | 1.50 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.26 mg | 0.17 mg | 2% |
| Copper, Cu | 0.096 mg | 0.064 mg | 11% |
| Selenium, Se | 0.60 µg | 0.40 µg | 1% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 4.50 µg | 3.00 µg | 1% |
| Carotene, beta | 51.0 µg | 34.0 µg | |
| Carotene, alpha | 6.00 µg | 4.00 µg | |
| Vitamin E (alpha-tocopherol) | 1.05 mg | 0.70 mg | 7% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 131 µg | 87.0 µg | |
| Vitamin C, total ascorbic acid | 26.1 mg | 17.4 mg | 29% |
| Thiamin | 0.044 mg | 0.029 mg | 4% |
| Riboflavin | 0.060 mg | 0.040 mg | 5% |
| Niacin | 1.05 mg | 0.70 mg | 7% |
| Vitamin B-6 | 0.076 mg | 0.051 mg | 5% |
| Folate, total | 30.0 µg | 20.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 11.8 mg | 7.90 mg | 2% |
| Vitamin K (phylloquinone) | 17.4 µg | 11.6 µg | 14% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 30.0 µg | 20.0 µg | |
| Folate, DFE | 30.0 µg | 20.0 µg | 8% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.022 g | 0.015 g | |
| SFA 18:0 | 0.0075 g | 0.0050 g | |
| MUFA 18:1 | 0.075 g | 0.050 g | |
| PUFA 18:2 | 0.23 g | 0.15 g | |
| PUFA 18:3 | 0.13 g | 0.086 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0030 g | 0.0020 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709272: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in berries?
80 in 1 cup (150 g) of frozen; 44 to 52 per 100 g across USDA's descriptions.
How much protein is in berries?
1g in 1 cup; 0.8 g per 100 g.
How much sodium is in berries?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov