Frozen fruit bars contain widely varying amounts of juice

Q. Are frozen juice bars and popsicles lower in calories than the conventional fruit-flavored popsicles?

A. No, unless they are a smaller size, calories of juice bars and the conventional frozen treats based on sugar-water are similar.

Although all these bars may taste like fruit they contain widely varying amounts of juice. "Juice bars" sometimes contain only 10 percent fruit juice, and the few that are labeled with 90 percent juice may not be the kind of juice you expect. Some products note that they contain half or a whole day's recommended vitamin C. However, that doesn't mean they supply the broad range of vitamins, antioxidants and minerals such as potassium that we get from a serving of fruit or juice.

Calories of these bars don't vary much, because they contain about the same amount of sugar, whether from juice or added sugars. The only bars with calories as low as 15 to 20 each are usually somewhat smaller than other bars and made with no-calorie sweeteners.

Q. I've heard that mulberries are super-nutritious fruits we should be eating, so why are they so hard to find?

A. Fresh mulberries, like other berries, are low in calories and packed with nutrition. Each half-cup serving has just 30 calories and a quarter to a third of the daily vitamin C intake recommended for adults.

Like blueberries and raspberries, dark colored mulberries are reportedly good sources of antioxidant compounds called anthocyanins, too. However, fresh mulberries are delicate and need to be eaten within a few days of being picked so they are seldom stocked in grocery stores. Occasionally you might find mulberries in farmers' markets or even find mulberry trees where picking is allowed. (For safety sake, make sure you know what you're picking!)

Dried mulberries are sold in some specialty shops, but seem to be mainly available through Internet fruit and nut sellers. The USDA has not published official nutrient content information for dried mulberries, but label information suggests that a one-third cup portion contains about 130 calories and at least a day's vitamin C.

Like raisins and other dried fruits, they serve as an excellent source of fiber and provide about a third of Daily Value for iron. That makes them a great option for nutrition and variety. But prices are generally at least three to four times the cost of raisins from your grocery store.

If you're tightening your food budget, don't feel mulberries are a must-do; as long as you include a wide variety of produce, you can get fiber, vitamin C and antioxidants for far less money.

Q. Is almond milk a nutritious substitute for milk?

A. From a cook's perspective, almond milk can be used instead of cow's milk or soymilk on cereal, in smoothies, in cooking or as a beverage, but nutritionally it is not equivalent.

At one time almond milk was primarily available in a sugar-sweetened form. Whether flavored or unflavored, these highly sweetened versions contain far more sugar than protein, in some cases equal to 5 teaspoons of sugar per cup.

Unsweetened almond milk is sugar-free and may contain only about 40 calories per cup. But it supplies just a fraction of the protein and only two-thirds of the calcium in milk.

Almonds are a nutrient-dense food packed with protein, minerals and vitamin E. Almond milk is also loaded with vitamin E and is fortified with vitamin D like in cow's milk. But though you can use almond milk in place of cow's milk or soymilk, don't count on a smoothie or other dish made with almond milk as adding the same nutrients to your diet.

• This column was provided by the American Institute for Cancer Research. Learn more about the group and its New American Plate program at aicr.org.