Berries — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Berries nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 57 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 14 g | 5.09% |
| Fiber | 2 g | 7.14% |
| Sugars | 10 g | 20% |
| Glycemic Index | 25 | - |
| Protein | 1 g | 2% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 1 | 1.28% |
*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.
25
🟢 Low Glycemic Index
1 g
🥕 Low Fat Content
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.
- High in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
Health risks
- Risk of pesticide residue on conventionally grown 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, particularly due to their high fiber content.
- Risk of allergic reactions in some individuals, particularly those allergic to specific types of berries (e.g., strawberries, raspberries), causing symptoms like itching, swelling, or difficulty breathing.
- Potential for rapid spoilage as berries are highly perishable and can harbor harmful bacteria or mold if not stored properly, leading to potential foodborne illness.
How to choose berries
Berries should be vibrant and firm, with a smooth skin and no signs of bruising or mold. The fruit should be plump, indicating they are juicy and ripe.
Avoid berries that are mushy or have a dull color, as these are signs they are overripe or have been stored improperly. Berries with any signs of mold or that have a fermented smell should also be avoided, as they are not fit for consumption.
How to store berries
Berries should be stored in the refrigerator, ideally in a single layer on a plate covered with plastic wrap. Refrigeration keeps them fresh and firm for up to a week.
Excess moisture can cause berries to mold quickly. Avoid washing before storage to prevent waterlogging. Handle gently and remove any spoiled berries to prevent them from affecting the rest.
✅ Extra Tip
How long do they last?
Berries can last for 3-7 days in the refrigerator. For longer storage, berries can be frozen for up to 10-12 months. Proper storage helps maintain their freshness and flavor.
What to do with leftovers?
Leftover berries can be used in a variety of sweet and fresh dishes. Add them to salads, yogurt, or oatmeal for a burst of juicy sweetness, or mix them into a smoothie with other fruits and yogurt for a refreshing drink. Berries are also great when used as a topping for desserts like cakes, tarts, or ice cream.
Use berries in a fruit salad with other berries and a drizzle of honey, or blend them into a sauce or coulis to drizzle over pancakes, waffles, or cheesecake. If you have a lot of berries, consider making a batch of berry jam or preserves to enjoy later, or using them in baked goods like muffins, scones, or pies. Berries can also be mixed into a cocktail or mocktail for a fruity twist, or added to a vinaigrette for salads. For a quick snack, enjoy berries on their own, or pair them with chocolate or cheese for a simple and elegant 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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