Mixed Berries
A frozen blend of blackberries, raspberries and blueberries - a colorful, polyphenol-rich triple-berry mix.
Variants (2)
Nutrition Β· per ~140 g serving Β· β ΒΎ cup
- Vitamin C24.3 mg27% DV
- Vitamin K9.2 mcg8% DV
- Vitamin B60.13 mg8% DV
- Vitamin E0.55 mg4% DV
- Folate11.7 mcg3% DV
- Niacin0.31 mg2% DV
- Riboflavin0.01 mg<1% DV
- Thiamin0.01 mg<1% DV
- Choline4.0 mg<1% DV
- Vitamin A5.1 iu<1% DV
- Manganese0.73 mg32% DV
- Copper0.12 mg14% DV
- Magnesium21.2 mg5% DV
- Potassium188.3 mg4% DV
- Iron0.66 mg4% DV
- Zinc0.39 mg4% DV
- Phosphorus29.1 mg2% DV
- Calcium26.6 mg2% DV
- Selenium0.18 mcg<1% DV
- Sodium0.46 mg<1% DV
- Polyunsaturated Fat0.13 g
- Monounsaturated Fat0.02 g
- Saturated Fat0.01 g
- Anthocyanins~280 mg
- Quercetin~21 mg
- Ellagitannins~70 mg
- Polyphenols~210 mg
Score Β· 94/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Manganese57% DV
- Vitamin C19% DV
- Copper10% DV
- Vitamin K7% DV
- Vitamin B65% DV
Overview
Mixed berries are the classic frozen triple-berry blend (blackberry, raspberry, blueberry) sold year-round at most grocery stores. Combining three berries widens the polyphenol profile: blackberry and raspberry contribute ellagic acid and high fiber, while blueberry adds anthocyanins that cross the blood-brain barrier. Freezing ruptures cell walls and improves bioactive release on thawing, so a frozen blend retains - and in some cases enhances - antioxidant availability versus fresh, at a lower and more stable price. The mix keeps sugar low and fiber high, making it a metabolically friendly daily fruit serving for smoothies, oatmeal and yogurt.
Health Benefits (3)
- Broad-spectrum antioxidant and anti-inflammatory supportstrongCombined anthocyanins, ellagic acid and quercetin from three berry species scavenge free radicals and suppress pro-inflammatory cytokines across tissues
- Cardiovascular and endothelial supportmoderateBerry polyphenols improve nitric oxide bioavailability and arterial flexibility while reducing LDL oxidation
- Cognitive and gut-microbiome supportmoderateAnthocyanins reduce neuroinflammation; fiber and polyphenols feed beneficial short-chain-fatty-acid-producing bacteria
Food Pairings
- Β·Blend into Greek yogurt or kefir so probiotics synergize with berry polyphenols for gut-barrier integrity
- Β·Add to oatmeal - the fiber pairing supports satiety and glycemic control
- Β·Combine with walnuts or flaxseed; omega-3s enhance absorption of fat-soluble polyphenols
- Β·Add frozen straight into smoothies for a thicker texture without diluting nutrient density
Practical Tips
- Β·Buy the unsweetened frozen blend - it is cheaper than fresh, available year-round and nutritionally equivalent or better
- Β·Add frozen directly to smoothies; no thawing needed and texture improves
- Β·Thaw slowly in the refrigerator (not at room temperature) to minimize anthocyanin oxidation
- Β·Aim for roughly 1 cup (~140g) daily as a low-sugar, high-polyphenol fruit serving
Optimal Timing
Low glycemic impact and no stimulating compounds make a berry blend suitable any time of day; morning supports cognition, post-workout supports recovery.
Whole fruit breaks a strict water-only fast but fits any intermittent-fasting eating window.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other berries fruits
PerΒ 100Β g of the default form. Bars show how much higher or lower mixed berries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about mixed berries
What is mixed berries?
Mixed Berries is classified as a berries (fruit). A frozen blend of blackberries, raspberries and blueberries - a colorful, polyphenol-rich triple-berry mix.
Is mixed berries healthy?
Mixed Berries scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin C, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is mixed berries high in protein?
Not particularly. A 140 g serving provides about 1.4 g of protein (~3% of the 50 g daily value).
Is mixed berries high in fiber?
Yes β it's a high-fiber food. A 140 g serving provides about 6.6 g of fiber (~24% of the 28 g daily value).
What vitamins and minerals are in mixed berries?
In a 140 g serving, mixed berries is highest in Manganese (~32% DV), Vitamin C (~27% DV), Copper (~14% DV).
Is mixed berries keto-friendly?
Not really. A 140 g serving has about 10.7 g of net carbs (17.3 g total minus 6.6 g fiber).
When is the best time to eat mixed berries?
Best any time of day. Low glycemic impact and no stimulating compounds make a berry blend suitable any time of day; morning supports cognition, post-workout supports recovery.
How much mixed berries should I eat?
A typical serving is around 140 g (~77 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating mixed berries alongside several other fruit sources.
What pairs well with mixed berries?
Mixed Berries pairs nicely with: Blend into Greek yogurt or kefir so probiotics synergize with berry polyphenols for gut-barrier integrity; Add to oatmeal - the fiber pairing supports satiety and glycemic control; Combine with walnuts or flaxseed; omega-3s enhance absorption of fat-soluble polyphenols; Add frozen straight into smoothies for a thicker texture without diluting nutrient density.
Supplements that mirror Mixed Berries's nutrient profile
Encyclopedia entries that supply the same signature nutrients mixed berries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mixed Berries
These are the nutrients mixed berriescontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.