Mixed Berries
A frozen blend of blackberries, raspberries and blueberries - a colorful, polyphenol-rich triple-berry mix.
Variants (2)
Nutrition · per ~140 g serving · ≈ ¾ 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 · 94/100
Vitamins & minerals packed in relative to calories — 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 — 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 — 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
- ·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
Practical Tips
- ·Buy the unsweetened frozen blend - it is cheaper than fresh, available year-round and nutritionally equivalent or better
- ·Add frozen directly to smoothies; no thawing needed and texture improves
- ·Thaw slowly in the refrigerator (not at room temperature) to minimize anthocyanin oxidation
- ·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.
