Frozen berries make the perfect filling for baked goods like pies, muffins, and cobblers. But they aren’t just a friend to home bakers. With plenty of fiber and antioxidants, frozen berries are a nutrient-rich, low-calorie addition to many foods, such as oatmeal, yogurt, parfaits, smoothies, and even savory meat dishes.
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Freezing doesn’t significantly diminish berries’ nutrition. In fact, berries are harvested for freezing when they’re at the peak of freshness, so you can enjoy them all year round. Frozen berry blends may come with various combinations of berries, including strawberries, blueberries, raspberries, blackberries, and cherries. All of these bring significant health benefits.
Frozen Berries Nutrition Facts
One cup of frozen berries (150g) provides 60 calories, 1g of protein, 15g of carbohydrates, and 0.5g of fat. Frozen berries are an excellent source of vitamin C and fiber. Nutrition information will vary based on the berry mix and brand you choose. The following nutrition information has been provided by the USDA.
Carbs
Like many other fruits, frozen berries contain ample amounts of carbohydrates. One cup provides 15 grams of carbs. Three of these come from fiber.
And while around 10 grams of frozen berries’ carbs are sugars, these are naturally occurring. However, if you’re watching your carbs, you’ll want to watch for added sugars in frozen berries. Check the ingredient list on the package.
Fats
Fruits that contain seeds often have trace amounts of fat, which is why you’ll find 0.5 grams of fat in 1 cup of frozen berries. But 0.5 grams is a minimal amount of fat and not likely to make a significant impact on your diet.
Protein
Berries don’t contain much protein, either. One cup only provides 1 gram.
Vitamins and Minerals
Frozen berries are bursting with micronutrients. Most berries you’re likely to find in a frozen mix are high in vitamin C, especially strawberries, which provide 120% of the daily value DV) of this nutrient for men and 130% DV for women, based on a 2,000-calorie diet. Some berry blends include significant amounts of manganese, vitamin K, zinc, folate, and copper.
Calories
One cup of frozen berries (150g) provides 60 calories, 93% of which come from carbs and 7% from protein, rounding up.
Frozen berries are a convenient way to enjoy the benefits of berries year-round. Berries are a healthy source of fiber and natural sugars, with plenty of nutrients like vitamin C, manganese, vitamin K, potassium, and zinc.
Health Benefits
Not only are frozen berries delicious and convenient, but they also contribute a host of health benefits.
Promotes Gut Health
Most people on a standard Western diet don’t get enough fiber. In fact, only about 5% of the U.S. population meets current fiber recommendations. With almost one-fifth of the daily value of fiber per cup, frozen berries can help close this gap. Increased fiber in the diet can help promote bowel regularity, among other benefits.
Note, too, that fiber content may vary from one berry blend to the next. Wild blueberries, for example, are especially high in fiber because of a higher ratio of skin to flesh.
Boosts Heart Health
In epidemiological and clinical studies, the polyphenols, micronutrients, and fiber in berries have been linked to improved cardiovascular health. Researchers believe these nutrients work together to reduce inflammation, leading to better outcomes for the heart.
Helps Slow Aging
As berries’ antioxidants reduce oxidative stress in the cardiovascular system, they also do so in another, more visible place: the skin. Antioxidants combat the free radicals that can cause wrinkles and premature aging. Toss a handful of frozen berries in your smoothie for an anti-aging boost.
May Improve Insulin Response
While berries do contain carbohydrates, you can still add them to a diabetes-friendly diet. According to a 2019 review in the journal Food and Function, eating cranberries, raspberries, blueberries, and strawberries is linked to improved blood sugar levels post-mealtime in overweight or obese adults with insulin resistance.
Another small study from 2015 found that when healthy women ate a serving of berries alongside bread, their bodies needed less insulin to process the meal than when they ate bread alone.
May Aid Weight Loss
As a nutritious, low-calorie dessert, frozen berries certainly make a better choice for weight loss than your average chocolate cake. Plus, eating them may even lead to better dietary choices later in the day. One small study found that when women ate a 65-calorie snack of berries in the late afternoon, they ate less at their next meal than women who had a 65-calorie candy snack.
Suitable for Many Special Diets
Even for people with dietary restrictions, berries can often stay on the menu. They’re compatible with vegan, vegetarian, gluten-free, Paleo, Whole30, sodium-restricted, and many other eating plans.
Allergies
An allergy to frozen berries is considered rare. No berries make the list of the top eight food allergens, which account for 90% of all food allergies. Still, it's possible for an allergy to develop to any food. If you suspect a food allergy, see your physician for diagnosis.
Adverse Effects
Frozen berries’ health benefits far outweigh their drawbacks, but these wholesome fruits have some possible adverse effects. Teeth staining may occur from the pigments in their juices, so brush your teeth after eating berries to keep from tainting your pearly whites.
Some people are also sensitive to salicylates, a compound found in several berries. If you’re salicylate-sensitive, you’ll want to steer clear of frozen berries.
People who follow a low-fiber or carbohydrate-controlled diet may need to watch their portions of berries. Talk to your doctor if you have questions about the risks versus benefits of berries for these special diets.
Varieties
Typically, frozen berry mixes include a blend of blueberries, raspberries, blackberries, cherries, and/or strawberries. Some may add bananas or other fruits as well. Always note whether a berry blend has added sugar, as this will affect flavor and nutrition.
When They’re Best
The wonderful thing about frozen berries is that they're consistently available and fresh year-round. Because frozen berries are processed immediately after harvest, you can enjoy their flavor and nutrients any time, even (or especially) during the winter when fresh berries are expensive or unavailable.
Storage and Food Safety
Store frozen berries in the freezer immediately, and try not to let them sit out at room temperature for long when using them. Once thawed, frozen berries will “bleed” juice, which may cause them to clump into a mass when re-frozen.
How to Prepare
There’s no end to the uses of frozen berries! In general, they work best in recipes that don’t require the firm texture of a fresh berry, such as muffins, quick breads, jams, and pies. At breakfast time, toss them into smoothies, parfaits, oatmeal, or breakfast bowls. At dinner, a compote made with frozen berries is an elegant accompaniment to pork, chicken, or beef.
Frozen produce may have more nutrients than fresh, as it is typically picked at peak ripeness. However, some nutrients are lost during processing, and nutrients in both degrade with longer storage.
Fresh fruits and vegetables are some of the healthiest foods you can eat.
They’re full of vitamins, minerals and antioxidants, all of which can improve health.
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Eating more fruits and vegetables may even help protect against heart disease (1).
Fresh produce may not always be available, and frozen varieties are a convenient alternative.
However, their nutritional value may differ.
This article compares the nutrient content of fresh and frozen fruits and vegetables.
Most of the fruits and vegetables you buy are harvested by hand, with a smaller amount being harvested by machinery.
However, what happens after that varies between fresh and frozen produce.
Most fresh fruits and vegetables are picked before they are ripe. This allows them time to fully ripen during transportation.
It also gives them less time to develop a full range of vitamins, minerals and natural antioxidants.
In the US, fruits and vegetables may spend anywhere from 3 days to several weeks in transit before arriving at a distribution center.
However, the USDA states that some produce, such as apples and pears, can be stored for up to 12 months under controlled conditions before being sold.
During transportation, fresh produce is generally stored in a chilled, controlled atmosphere and treated with chemicals to prevent spoiling.
Once they reach the supermarket, fruits and vegetables may spend an additional 1–3 days on display. They’re then stored in people’s homes for up to 7 days before being eaten.
Bottom Line:Fresh fruit and vegetables are often picked before they are fully ripe. Transportation and storage can take anywhere from 3 days and up to 12 months for some types of produce.
Fruits and vegetables that will be frozen are generally picked at peak ripeness, when they’re the most nutritious.
Once harvested, the vegetables are often washed, blanched, cut, frozen and packaged within a few hours.
Fruits tend not to undergo blanching, as this can greatly affect their texture.
Instead, they can be treated with ascorbic acid (a form of vitamin C) or added sugar to prevent spoiling.
Usually, no chemicals are added to produce before freezing.
Bottom Line:Frozen fruit and vegetables are generally picked at peak ripeness. They are often washed, blanched, frozen and packaged within a few hours of being harvested.
Generally speaking, freezing helps retain the nutrient content of fruits and vegetables.
However, some nutrients begin to break down when frozen produce is stored for more than a year (2).
Certain nutrients are also lost during the blanching process. In fact, the greatest loss of nutrients occurs at this time.
Blanching takes place prior to freezing, and involves placing the produce in boiling water for a short time — usually a few minutes.
This kills any harmful bacteria and prevents the loss of flavor, color and texture. Yet it also results in the loss of water-soluble nutrients, such as B-vitamins and vitamin C.
However, this doesn’t apply to frozen fruits, which don’t undergo blanching.
The extent of nutrient loss varies, depending on the type of vegetable and length of blanching. Generally, losses range from 10–80%, with averages around 50% (3, 4).
One study found that blanching reduced water-soluble antioxidant activity in peas by 30%, and in spinach by 50%. Nonetheless, levels remained constant during storage at −4° F, or −20° C (5).
That being said, some research also suggests that frozen produce may retain its antioxidant activity despite the loss of water-soluble vitamins (6, 7).
Bottom Line:Blanching results in a loss of antioxidants, B-vitamins and vitamin C. However, nutrient levels remain fairly stable after freezing.
Shortly after harvesting, fresh fruits and vegetables start to lose moisture, have a greater risk of spoiling and drop in nutrient value.
One study found a decline in nutrients after 3 days of refrigeration, when values fell to levels below those of frozen varieties. This is most common in soft fruits (8).
The vitamin C in fresh vegetables begins to decline immediately after harvesting and continues to do so during storage (2, 5, 9).
For example, green peas have been shown to lose up to 51% of their vitamin C during the first 24–48 hours after harvesting (9).
In vegetables stored chilled or at room temperature, antioxidant activity declined (5).
However, although vitamin C can be easily lost during storage, antioxidants like carotenoids and phenolics may actually increase.
This is possibly due to continued ripening and is seen in some fruits (8, 10).
Bottom Line:Certain vitamins and antioxidants begin to decline immediately after harvesting. Therefore, it’s best to eat fresh fruits and vegetables as soon as possible.
Results from studies that have compared the nutrient content of frozen and fresh produce vary slightly.
This is because some studies use freshly harvested produce, which removes the effects of storage and transport time, while others use produce from supermarkets.
Additionally, differences in processing and measuring methods can influence results.
However, in general, the evidence suggests that freezing can preserve nutrient value, and that the nutritional content of fresh and frozen produce is similar (2, 7, 11).
When studies do report nutrient decreases in some frozen produce, they are generally small (3, 8, 12).
Furthermore, levels of vitamin A, carotenoids, vitamin E, minerals and fiber are similar in fresh and frozen produce. They’re generally not affected by blanching (11).
Studies comparing supermarket produce with frozen varieties — such as peas, green beans, carrots, spinach and broccoli — found the antioxidant activity and nutrient content to be similar (5, 13).
Bottom Line:Frozen produce is nutritionally similar to fresh produce. When nutrient decreases are reported in frozen produce, they’re generally small.
Frozen produce may contain higher levels of certain nutrients.
This is most commonly seen in studies that compare frozen produce with fresh varieties that have been stored at home for a few days.
For example, frozen peas or spinach may have more vitamin C than supermarket-bought fresh peas or spinach that have been stored at home for several days (13).
For some fruits, freeze drying resulted in higher vitamin C content, when compared to fresh varieties (14).
Additionally, one study suggests that the processes undertaken to freeze fresh produce may increase fiber availability by making it more soluble (3).
Bottom Line:Frozen fruits and vegetables may have higher levels of vitamin C than produce that has been stored at home for several days.
Freshly picked fruits and vegetables straight from the farm or your own garden are of the highest quality.
However, if you are shopping at the supermarket, frozen produce may be equal to, or in some cases, even more nutritious than fresh varieties.
At the end of the day, frozen fruit and vegetables are a convenient and cost-effective alternative to fresh options.
It’s best to choose a mix of fresh and frozen produce to ensure you get the best range of nutrients.
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