Calories in Soft Fruit: Nutritional facts for Soft Fruit Types

One hundred grams (3.5 oz) of raw mixed soft fruits contains 52 calories.

One kilogram (1,000 g or 35.3 oz) of raw soft fruits contains 520 calories.

One single large strawberry weighing 18 g contains 6 calories. One medium raspberry weighing 5 g provides 3 calories. One large blackberry weighing 10 g contains 4 calories. One blueberry weighing 1.5 g has 1 calorie.

Soft fruit provides some health benefits like better heart health and lower inflammation due to its high levels of Vitamin C and fiber. These fruits are a key part of a healthy diet. A list of the health benefits of soft fruit are shown below.

• Helps Heart Health: Eating berries often can lower blood pressure. A study by Basu et al. (2010), "Strawberries Decrease Circulating Oxidative and Inflammatory Markers in Obese Adults with Knee Osteoarthritis," showed that strawberries lower markers for heart stress.
• Boosts Brain Power: The pigments in dark soft fruits help brain cells stay healthy. Research by Devore et al. (2012), "Dietary intake of berries and flavonoids in relation to cognitive decline," found that eating blueberries and strawberries slows down memory loss in older adults.
• Controls Blood Sugar: The fiber in these fruits keeps sugar from entering the blood too fast. This helps people with diabetes manage their levels.
• Protects Cells: Antioxidants like anthocyanins stop free radicals from hurting cells. This may lower the risk of chronic diseases.
• Aids Digestion: High fiber levels help the gut work well and prevent constipation.
• Improves Skin: Vitamin C helps the body make collagen, which keeps skin looking strong and clear.

Soft fruit has been known to cause some unwanted effects like stomach pain or allergic reactions due to its fiber and specific proteins. A list of the downsides of soft fruit are shown below.

• Causes Digestive Gas: Eating too many berries at once can cause bloating or diarrhea because they have a lot of fiber.
• Triggers Allergies: Some people are allergic to strawberries or raspberries and may get a rash or itchy mouth.
• Pesticide Risk: Soft fruits often have thin skins that soak up chemicals used on farms. Washing them well is necessary.
• Stains Teeth: The dark colors in blackberries and blueberries can leave marks on tooth enamel over time.

Yes, soft fruit is good for you because it provides 65% of the DV for Vitamin C and 14% of the DV for fiber in a 100 g (3.5 oz) serving. Healthy people should eat 150 g (1 cup) of fresh berries every day to get the best heart and brain benefits. A study by Erlund et al. (2008), "Favorable effects of berry consumption on blood pressure, HDL cholesterol, and platelet function," shows that even small amounts improve blood health. They are a low-calorie way to stay full and get many nutrients.

The calories in soft fruit change based on how much sugar and water the fruit has. Fresh strawberries have only 32 calories per 100 g (3.5 oz) because they are very watery. Blueberries have 57 calories per 100 g (3.5 oz) since they have less water and more natural sugar. When these fruits are dried, the calories go up a lot. Dried cranberries have 308 calories per 100 g (3.5 oz) because all the water is gone. Cooking these fruits with sugar to make jam also raises the energy to 260 calories per 100 g (3.5 oz).

Soft fruits have existed in the wild for thousands of years across the Northern Hemisphere. Ancient humans gathered wild strawberries and raspberries long before they were farmed. The modern garden strawberry was created in France in the 1750s. It was a cross between two wild species from North America and Chile.

Blueberries were first grown on farms in the early 1900s in New Jersey, United States. Before that, people only picked them in the wild. Today, these fruits are grown all over the world in cool and temperate places. Farmers use plastic tunnels and greenhouses to grow them for more months each year.