The 10 healthiest berries (and their benefits)
With so many to choose from, which berries are best for you?
A bowl of fresh berries screams summer and sunshine, but there’s more to these delicious fruits than their juicy sweetness. Berries are rich in vitamins, minerals and fibre, as well as amazing plant compounds that keep us healthy from the inside out. Read on to discover our top 10 healthiest berries and learn about their nutritional contribution, why they are so good for us and new ways to enjoy them
Berries are delicious whatever time of year you eat them – you can enjoy them fresh, frozen or dried. Their bright, varied colours tell us that they’re rich in plant pigments, which act as protective antioxidants, helping our bodies fight inflammation and cell damage. Including a variety of berries in your diet not only contributes to your five-a-day, but helps support your health in a number of ways, including:
- Supports a healthy heart and blood pressure
- Promotes a balance of gut bacteria to support digestive health
- Strengthens immunity
- May support the brain and protect it from decline
- Low in calories, so good for the waistline
- Packed with protective plant compounds (antioxidants) that help protect against chronic inflammation and disease
Discover our full range of health benefit guides and check out some of our favourite frozen berry recipes, including vegan baked oats and gluten-free mixed berry crumble.
10 healthiest berries and their benefits
1. Açaí berries
An 80g serving of açaí berries contains:
- 56 kcals/234 kJ
- 1.2g protein
- 4g fat
- 3.2g carbohydrates
- 1.6g sugar
- 1.6g fibre
- 7.68mg vitamin C
Açaí berries are unique in their nutritional profile, as they contain healthy fats and lower amounts of sugar than other berries and fruits. They’re also super-rich in protective compounds called antioxidants; in fact, they have as much as three times the amount found in blueberries.
Try it in these recipes:
2. Blackberries
An 80g serving of blackberries provides:
- 20 kcals/83 kJ
- 0.7g protein
- 0.2g fat
- 4.1g carbohydrates
- 3.3g fibre
- 128mg potassium
- 1.12mg manganese
- 12mg vitamin C
Blackberries are a rich source of anthocyanins. These powerful plant compounds (polyphenols) are responsible for the berries' deep purple colour and provide us with valuable health benefits. Blackberries also have high levels of other compounds, including flavonols and ellagitannins, which also have protective properties.
Discover more of the health benefits of blackberries.
Enjoy blackberries in these delicious recipes:
Blackberry honey creams
Spiced roasted apples blackberries
Pan-fried venison blackberry sauce
3. Blackcurrants
An 80g serving of blackcurrants (stewed) provides:
- 19 kcals/82 kJ
- 0.6g protein
- 4.5g carbohydrates
- 3.3g fibre
- 256mg potassium
- 104mg vitamin C
Tart blackcurrants are one of the richest berries for their health-promoting nutrients. With more than 20 times the vitamin C and 40 per cent more protective polyphenols than blueberries, these are the undeclared stars of the fruit garden. Numerous studies suggest they’re of benefit for high blood pressure and other heart-related illnesses.
Add tart blackcurrants to our very berry oat crumble, blackcurrant compote and blackcurrant no-churn ice cream.
4. Blueberries
80g of blueberries provides:
- 32 kcals/135 kJ
- 0.7g protein
- 0.2g fat
- 7.3g carbohydrates
- 1.2g fibre
- 53mg potassium
- 0.75mg vitamin E
- 5mg vitamin C
Blueberries have one of the highest antioxidant levels of all the commonly consumed fruit and vegetables, typically referred to as the ORAC score. They’re extremely rich in naturally occurring plant compounds called phytochemicals, such as ellagic acid and anthocyanidins. These phytochemicals are also responsible for the blue, indigo and red colours of the berry.
Discover more of the health benefits of blueberries.
Check out these blueberry recipes:
Chicken & avocado salad with blueberry balsamic dressing
5. Cranberries
An 80g serving of cranberries contains:
- 12 kcals/52 kJ
- 0.3g protein
- 0.1g fat
- 2.7g carbohydrates
- 3.2g fibre
- 76mg potassium
- 10mg vitamin C
The juice of these little red berries is probably best known for helping to manage urinary tract infections (UTIs). This is because cranberries contain pro-anthocyanidin compounds that have natural antibacterial benefits and may help prevent escherichia coli from attaching to the surface of the bladder and urinary tract. There are many studies supporting cranberry juice as a means to help prevent UTIs and their reoccurrence, but it appears to be less effective once the infection has taken hold. Some studies also suggest it may not be the right solution for everyone. If you fancy giving cranberry juice a go, choose an unsweetened, 100 per cent juice (not from concentrate).
Discover the health benefits of cranberries.
Enjoy cranberries in our oat & cranberry bars, cranberry & raspberry smoothie, and cranberry, pumpkin seed & caramel flapjacks.
6. Elderberries
An 80g serving of elderberries contains:
- 28 kcals/119 kJ
- 0.6g protein
- 0.4g fat
- 5.9g carbohydrates
- 232mg potassium
- 22mg vitamin C
Rich in vitamin C and protective antioxidants, elderberries are famed for their immune-supportive qualities. Be aware, though, that you must cook elderberries before eating them – the Food Standards Agency recommends you cook them to destroy toxins present in the raw berries that may cause you to feel unwell.
Get adventurous with these recipes:
Elderberry almond pie
Check out our guide on how to pick and cook elderberries.
7. Goji berries
An 80g serving of goji berries contains:
- 247 kcals/1043 kJ
- 46.3g carbohydrate
- 7.0g fibre
- 8.4g protein
- 880mg potassium
- 4mg iron
- 20mg vitamin C
Goji berries are super-nutritious and considered one of the richest natural sources of antioxidants, vitamin C, flavonoids and protective carotenoids, especially zeaxanthin, quercetin and rutin. Often referred to as a ‘superfood’, long-term consumption of goji berries has been shown to decrease LDL cholesterol (‘bad’ cholesterol) and help prevent heart disease. A study showed that a type of carb called polysaccharides found in goji berries may help regulate blood pressure and reduce bad cholesterol levels, which helps protect the heart.
Discover more of the health benefits of goji berries.
Give goji berries a try with these recipes:
Turkish pilaf saffron goji berries
Almond butter, banana, goji berry & sunflower seed tartine
8. Gooseberries
An 80g serving (stewed) of gooseberries contains:
- 13 kcals/53 kJ
- 2.0g carbohydrate
- 2.1g fibre
- 0.7g protein
- 9mg vitamin C
- 136mg potassium
Gooseberries are high in fibre and protective plant compounds – a combination that may support a healthy heart and reduce blood sugar levels by slowing down how quickly our body absorbs carbs and sugars.
Try these delicious gooseberry recipes:
Discover all you need to know about gooseberries, including how to cook them.
9. Raspberries
An 80g serving of raspberries provides:
- 20 kcals/87 kJ
- 1.1g protein
- 0.2g fat
- 3.7g carbohydrates
- 2.7g fibre
- 136mg potassium
- 26mcg folate
- 26mg vitamin C
With a low glycaemic index (GI) and high fibre content, raspberries are a useful inclusion if you need to monitor your blood sugar levels. A source of protective plant compounds called polyphenols, raspberries may help reduce the physical effects of ageing and improve balance and strength. The berries are rich in vitamin C, which is important for collagen production and may help protect the skin from UV damage.
Discover more of the health benefits of raspberries.
We love to start the day with these raspberry recipes:
10. Strawberries
An 80g serving of strawberries provides:
- 26 kcals/101 kJ
- 0.5g protein
- 0.4g fat
- 4.9g carbohydrates
- 13.0g fibre
- 136mg potassium
- 49mcg folate
- 46mg vitamin C
Strawberries are low in calories, yet sweet-tasting, so they work well as a healthy alternative to treats and puddings. As a source of heart-friendly nutrients, including potassium, folate and vitamin C, strawberries may help manage blood pressure.
Discover more of the health benefits of strawberries.
Get inspired with these tasty strawberry recipes:
Strawberry mess
Avocado & strawberry smoothie
Strawberry ice lollies
Overall, are berries good for you?
Yes, including a variety of berries in your diet is very good for you. They’re low in calories yet naturally sweet, making them a healthier way to enjoy a sweet treat. They’re especially rich in beneficial vitamins like vitamin C, as well as antioxidant plant compounds that help protect the cardiovascular system, support healthy skin and enhance our immune response. That said, some people may experience an allergic response to certain berries and, if this is the case, they should avoid those varieties.
Enjoyed this? Read more of our health guides:
- Health benefits of blueberries
- Health benefit of goji berries
- Frozen berry recipes
- Health benefits blackberries
- Top 20 healthiest fruits
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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