Group · Fruit
Red berries (mixed red fruits)
Red fruits (fruits rouges in French) bring together raspberries, strawberries, redcurrants and blackcurrants: berries from different botanical families grouped by usage. This page corresponds to the Ciqual line giving their average, raw and unsweetened.
In terms of nutrition facts: just 45 kcal per 100 g, with 7 g of carbohydrate, 4.5 g of fibre and 1 g of protein. Their remarkable figure is vitamin C: 77.5 mg per 100 g, or 97% of the reference intake. They also provide 225 mg of potassium and 33.6 mg of calcium.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 45 kcal |
| Kilojoules | 188 kJ |
| Protein | 1 g |
| Carbohydrate | 7 g |
| Fat | 0,5 g |
| Fibre | 4,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C77,5 mg97 %
- Manganese0,42 mg21 %
- Potassium225 mg11 %
- Copper0,09 mg9 %
- Iron0,9 mg6 %
- Vitamin B20,08 mg6 %
- Phosphorus32,6 mg5 %
- Vitamin B60,06 mg5 %
- Vitamin B9dietary folate equivalents37,6 µg
See the other 9 nutrients
- Magnesium16,9 mg5 %
- Calcium33,6 mg4 %
- Vitamin B50,21 mg4 %
- Vitamin B10,03 mg3 %
- Vitamin B30,38 mg2 %
- Zinc0,22 mg2 %
- Iodine1,15 µg1 %
- Selenium0,35 µg1 %
- Vitamin A4,12 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
One portion covers the daily vitamin C requirement. 100 g of red berries, a small handful, and that is it. Few fruits do as well for so few calories.
4.5 g of fibre for 45 kcal: the best ratio among fruits. Raspberries and blackcurrants pull this average up, with their many small seeds. It is what makes them filling despite being so light.
Frozen, they are as good as fresh. This is the most useful point: frozen at ripeness, they keep most of their vitamin C and polyphenols, cost much less and are available all year round. Only the texture suffers, which does not matter in a compote, a smoothie or with fromage blanc.
Do not wash them in advance. Raspberries and strawberries absorb water and fall apart. A quick rinse just before serving, and never soaking, especially not for strawberries, which are hulled after washing, not before.
They sweeten a yoghurt without added sugar. That is their most worthwhile everyday use: plain yoghurt with red berries consistently beats a shop-bought fruit yoghurt, which carries around ten grams of added sugars per hundred.
If you have diabetes: red berries are among the fruits lowest in carbohydrate. Portions and glycaemic index are in our guide strawberries and diabetes.
Sources
Average nutritional values per 100 g, provided for guidance only (may vary by brand, cut and preparation).
