Fruit · Berries

Mixed Berries

94Health
Score

A+

A frozen blend of blackberries, raspberries and blueberries - a colorful, polyphenol-rich triple-berry mix.

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Why Mixed Berries scores 94

Nutrient density31

Protein quality6

Fiber content10

Healthy fats5

Bioactive compounds14

Glycemic impact10

Top nutrients

Manganese57Vitamin C19.3Copper9.8Vitamin K6.5Vitamin B65.4

Nutrition

per_100g

Calories

Protein

12.4g

Carbs

0.3g

Fat

4.7g

Fiber

Health benefits

Broad-spectrum antioxidant and anti-inflammatory support

strong evidence

Combined anthocyanins, ellagic acid and quercetin from three berry species scavenge free radicals and suppress pro-inflammatory cytokines across tissues

Cardiovascular and endothelial support

moderate evidence

Berry polyphenols improve nitric oxide bioavailability and arterial flexibility while reducing LDL oxidation

Cognitive and gut-microbiome support

moderate evidence

Anthocyanins reduce neuroinflammation; fiber and polyphenols feed beneficial short-chain-fatty-acid-producing bacteria

Pairs well 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

Practical tips

·Best timing: anytime
·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

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