Know what’s on your plate
Red berries
Calories & nutrition facts
raspberries, strawberries, red currants, black currants, raw
Nutrition facts
Per 100 g% DV- Protein 1 g 2%
- Carbohydrate 7 g 3%
- Fat 0.5 g 1%
- Saturated fat 0 g 0%
- Fibre 4.5 g 16%
- Sugars 7 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4.1 µg 0%
- Vitamin C 77.5 mg 86%
- Vitamin D 0 µg 0%
- Vitamin E 0.67 mg 4%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.38 mg 2%
- Pantothenic acid (B5) 0.21 mg 4%
- Vitamin B6 0.06 mg 4%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 33.6 mg 3%
- Iron 0.9 mg 5%
- Magnesium 16.9 mg 4%
- Phosphorus 32.6 mg 3%
- Potassium 225 mg 5%
- Zinc 0.22 mg 2%
- Copper 0.09 mg 10%
- Manganese 0.42 mg 18%
- Selenium 0.35 µg 1%
- Iodine 1.2 µg 1%
Similar foods
- Red currantraw57 kcal / 100 g
- Red and white currantsraw56 kcal / 100 g
- Redcurrantraw21 kcal / 100 g
- Black curranteuropean, raw63 kcal / 100 g
- Raspberriesraw52 kcal / 100 g
- Cranberriesraw46 kcal / 100 g
- European black currantsraw63 kcal / 100 g
- Mixed berriesraw39 kcal / 100 g
- Raspberryraw32 kcal / 100 g
- Blackcurrantraw76 kcal / 100 g
Questions about Red berries
What counts as red berries?
It is a loose food term rather than one botanical group: strawberries, raspberries, redcurrants and cranberries are common examples. They differ in sweetness, firmness and acidity, so a recipe may need a little adjustment when you swap one for another.
How should you store fresh red berries?
Keep them dry and unwashed in a shallow container in the fridge, and remove any crushed or mouldy fruit. Rinse them just before eating, since moisture can make soft berries spoil faster.
Can you freeze red berries without them clumping together?
Yes. Rinse and dry them thoroughly, spread them in a single layer on a tray and freeze until firm; then transfer them to a sealed freezer bag or container. Use them straight from frozen in porridge, smoothies or baking.
What can you make with red berries besides a fruit salad?
Raspberries and strawberries work well in a crumble, while redcurrants bring a sharp note to a sauce for roast meat. Simmer mixed berries with a little sugar for a quick compote to spoon over yoghurt, pancakes or porridge.
Can you use red berries instead of blackberries in a crumble?
Yes: use raspberries, strawberries or redcurrants in the same amount. Redcurrants are more tart, so add a little extra sugar; strawberries release plenty of juice, so mix them with a spoonful of flour or cornflour before topping.
Should you wash red berries before eating them?
Rinse them gently under cool running water just before serving, then drain or pat dry. Handle raspberries especially gently, as their hollow, delicate structure makes them easy to crush.
Are red berries all berries in the botanical sense?
No. Strawberries are aggregate fruits, and raspberries are made of many tiny drupelets; both are commonly called berries in cooking. Redcurrants and cranberries are closer to botanical berries.
Source: ANSES–Ciqual (France) 13997 · per 100 g · carbohydrate per EU label, fibre excluded
