Nutritional Food Fact Sheet Series


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Berries provide many nutrients that we need each day to stay healthy, such as fiber, vitamin C, iron and B vitamins.  Fiber helps protect us against some diseases such as cancer.

Berries provide us with a source of energy in the form of carbohydrates.  Carbohydrates are needed for energy to work and play and should be part of a healthy meal or snack.

Nutrients in berries

Nutrients per Serving

wild, raw

125 mL (65g)

wild, raw

125 mL (76g)

wild, raw

125 mL (88g)

wild, raw

125 mL (75g)

125 mL (46g)

Cloud Berries,
wild, raw 

125 mL (63g)

An excellent food source means it supplies 25% or more of a nutrient per day  

Beta Carotene

Vitamin C Riboflavin
(B vitamin)
  Vitamin C
A good source supplies 15 - 24% of a nutrient per day

Vitamin C

Vitamin C   Fibre    
A fair source supplies 5 - 14% of a nutrient per day

Beta Carotene
Riboflavin, B6


Beta Carotene


Vitamin C


  • Reference Serving Sizes are from Canada’s Food Guide (1/2 cup = 125ml for most fruits and vegetables; weights are individual).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

  • Wild northern berries provide a variety of nutrients and are naturally low in fat and salt.
  • Wild berries provide vitamin C in different amounts. For example, cloudberries are an excellent source, meaning they provide the most vitamin C whereas blueberries are a good source and cranberries are a fair source.
  • The vitamin C in fresh wild berries is higher than store bought berries.  Freezing destroys very little vitamin C so many people freeze berries to use in the winter. Most berries can also be dried.
  • Blackberries or cloudberries may be eaten in a mixture of seal oil and chewed caribou tallow which had been beaten to be like whipped cream and is often referred to as “ice cream.”

What do we know about berries?

Picking berries is a great outdoor activity that anyone can enjoy from summer to late fall throughout the north.  Our long days produce a wide variety of berries: cranberries, crowberries, blueberries, currants, cloudberries, gooseberries, raspberries, strawberries and Saskatoons.

Berries can be eaten fresh or can be frozen or dried for use all winter.  Using berries in baking, bannock, or jam is very tasty.  The amount of nutrients in berries varies, as can be seen in the Table.  

Healthy eating

Prepare foods in traditional ways to avoid too much added sugar, fat and salt.  There are  many ways to enjoy the taste of northern berries.  Add berries to bannock or muffins for a great taste and healthy snacks.  Mix berries with other fruit as a salad. Top with unsweetened yogurt for a great snack or dessert. Cooked berries make a tasty fruit jam to put on bannock, bread or toast.

Gathering for a healthy  lifestyle

Getting out on the land is part of our northern way of life. It is great to be active. Hunting, fishing, gathering, and eating traditional foods helps keep us healthy.


Contaminants may be a concern when consuming certain traditional foods in specified regions. 

For more information contact:

  • Community Health Representatives
  • Registered Dietitians
  • Band Office and Local Elders
  • Territorial Nutritionist, Department of Health and Social Services