We all love eating berries—don’t we? There is a type of excitement—kick in Salman Khan style—in berries’ sweet and sour taste! But berries are more than just taste.
They are high in fiber, vitamin C, antioxidants, Vitamin K1, copper, folate, magnesium and have anti-inflammatory properties. Moreover, they are low in calories, so you can gulp them happily without adding ponds.
There are more than 400 types; however, not all are nutritious, even some are poisonous. Well, that is why we are here! This article lists the 15 most nutritious berries that you should include in your diet. So, let’s get started.
List of Healthiest Berries to Eat
Berries are small, juicy, and available in different colors—red, black, yellow, or purple. It is essential to add berries to your diet because they are nutritious and may prevent and reduce the symptoms of chronic diseases.
Depending on the country and region, there are many healthy berries. Here is the list of the 15 most nutritious berries to eat.
|S.No.||Type of Berry||Scientific Name|
|3.||Goji Berry||Lycium barbarum|
|6.||Black Plum||Syzygium cumini|
|7.||Indian Gooseberry||Phyllanthus emblica|
|9.||Black Currant||Ribes nigrum|
|13.||Acai Berry||Euterpe oleracea|
|14.||Golden Berry||Physalis peruviana|
(Below, the nutrition percentage is based on DV, i.e., daily value. For instance: 36% Vitamin C means 36% of DV of Vitamin C)
Blueberry is called brain berry by Tufts neuroscientist James Joseph. He further added that when it comes to brain protection, there is nothing like blueberry.
In recent times, blueberry has overtaken raspberry in the battle of the most popular berry.
One cup of blueberry contains:
- 84 calories
- 24% Vitamin K
- 16% Vitamin C
- 22% manganese
- 6 grams fiber
It is also rich in antioxidants, especially anthocyanins, which reduce the risk of heart disease. Furthermore, regular consumption of blueberries decreases the risk of Type-2 diabetes by 26% and improves insulin sensitivity.
Raspberry is popular as dessert—mainly raspberry cake. It is sweet, however, very low in carbohydrates and sugar. That is why a diabetic person can also eat raspberry.
A cup of raspberry contains:
- 64 calories
- 8% Vitamin K
- 36% manganese
- 8 grams fiber
- 36% Vitamin C
So, as you can see, raspberry is high in fiber content. They are also rich in ellagitannins (antioxidant), copper, and magnesium.
There are many raspberries, such as black raspberry, American red raspberry, and European red raspberry. All are nutritious and delicious!
3. Goji Berry
Goji Berry, also known as the wild berry, is traditional medicine in China. It has recently become popular in the whole world.
These berries are sold in market dried or powdered form.
28 grams of dried goji berry contain:
- 98 calories,
- 501% Vitamin A
- 15% Vitamin C
- 4 grams protein
- 6 grams fiber
- 8 grams sugar
- 11% iron
Goji berries have proven to reduce the signs of aging, maintain eye health, and boost immunity.
Who doesn’t love strawberries? They are bright red, juicy, sweet, tasty, and, most importantly, healthy. Strawberries are the most commonly consumed berry all over the world.
100 grams of strawberries contain:
- 32 calories
- 91% water
- 7 grams carbs
- 2 grams fiber
- 7 grams protein
They are also loaded with Vitamin C, B9, manganese, and antioxidants. Daily consumption of strawberries reduces chronic diseases such as diabetes, blood pressure, health diseases, and cancer.
Cranberries are native to North America and a popular superfood that is delicious and healthy. Most people consume them in the form of juice and sauce.
½ cup of cranberries include:
- 25 calories
- 7 g Vitamin C
- 2 g fiber
- 35 IU (International units) Vitamin A
- 75 mcg Vitamin K
- 6 g carbs
- 25 g proteins
It is also rich in calcium, Vitamin B, E, magnesium, and phosphorous. Cranberry helps to reduce the risk of cardiovascular diseases, cancer and prevent gum diseases. Moreover, it boosts collagen production and prevents chronic conditions.
6. Black Plum (Jamun)
Jamun is a very common berry in the northern states of India. It is known as God’s fruit, as it was mentioned in the Ramayana. Both Jamun pulp and seed are highly beneficial and recommended for diabetic people.
Here is the composition of Black Plum’s pulp and seed.
|Nutrients||Jamun Pulp||Jamun Seeds|
|Ascorbic Acid (mg/100g)||49.78||1.84|
It also contains ellagic acid that is a powerful antioxidant that reduces hypertension and regulates blood pressure.
7. Indian Gooseberry (Amla)
Indian Gooseberry, commonly known as amla, is native to Asia, especially the Indian subcontinent. The whole plant—leaves, fruit, and seeds—are used as Ayurvedic medicines. They are available in the market as raw, capsules, and supplements.
½ cup of amla contains:
- 33 calories
- 8 grams carbs
- 3 grams fiber
- Less than 1 gram of protein and fat
They are also rich in Vitamin C (600-800%), E, A, iron, antioxidants, and calcium. That is why daily consumption of amla helps reduce the risk of chronic diseases and improves skin and hair health.
Chokeberries are also known as aronia berry, black chokeberry, apfelbeer, svartaronia, and kahle apfelbeere is native berry to Eastern North America. Different varieties of chokeberry are available, such as Aronia red, Aronia black, and Aronia purple.
100 grams of chokeberry contain:
- 33% Vitamin C
- 6% manganese
- 80% Vitamin E
- 25% Vitamin B9
- 3% calcium
- 45% potassium
- 8% proteins
- 95% dietary fibers
It also contains 1480 mg and 1752 mg of anthocyanin and polyphenol, respectively. Regular consumption of chokeberries helps prevent cancer, facilitates weight loss, boosts immunity, and improves eye health.
9. Black Currant
Black Currant has quite an exciting history in the United States. They are popular berries in Europe; however, they were banned in America to grow in the 1910s after being discovered to produce a fungus that murders white pine trees.
A ¼ cup serving of black currants contain:
- 18 calories
- 85% Vitamin C
- 4 grams carbs
- 2 grams fiber
They are also rich in Vitamin B, A, magnesium, phosphorous, calcium, iron, and antioxidants. Black currants have one of the highest antioxidant properties among fruits.
Thus, it helps improve eye health, reduce inflammation, reduce the risk of heart diseases and maintain blood sugar levels.
Bilberry is a type of blueberry and mostly shares the same nutritional values, but bilberries have a more acidic flavor. They are also known as whortleberry, blueberry, and huckleberry.
148 grams of bilberries contain:
- 85 calories
- 1 gram protein
- 21 grams carbs
- 15 grams sugar
- 24% Vitamin C
- 3 grams fiber
They are also rich in antioxidants, especially flavonoids and anthocyanins. Small amounts of other vitamins and minerals are also present in bilberries.
Bilberries help prevent diabetes, reduce the risk of cancer, fight inflammation, and improve heart and eye health.
Blackberry is a variety of raspberry that is native to Europe and America. It can be consumed raw or as jellies, jam, or sauce.
1 cup of blackberries contains:
- 62 calories
- 50% Vitamin C
- 32% dietary fiber
- 36% Vitamin K
- 9% folate acid
- 6% Vitamin A & E
- 7% magnesium & potassium
- 2 g protein
Blackberries are full of antioxidants, thus helping lower cholesterol levels, prevent gum infections, cancer, improve cognitive functions, eye and skin health.
12. Mulberry (Sahtoot)
Mulberry trees produce mulberry that was traditionally grown only for their leaves in Asia and North America. It is because leaves are the only food of silkworms.
100 grams of fresh mulberries contain:
- 43 calories
- 88% water
- 7 grams fiber
- 8 grams carbs
- 4 grams protein
- 1 grams sugar
Mulberries are also rich in Vitamin C and plant compounds such as anthocyanins, cyanidin, rutin, myricetin, and chlorogenic acid.
Like other berries, mulberries also help prevent chronic conditions such as heart diseases, diabetes, cancer, and blood pressure.
13. Acai Berry
Acai berries are Brazilian berries native to the Amazon regions; however, now they have gained popularity worldwide due to their nutritional value.
100 grams of acai berries pulp contain:
- 70 calories
- 15% Vitamin A
- 2% calcium
- 5 grams fat
- 4 grams carbs
- 2 grams sugar
Acai berry has more antioxidants than its other antioxidant-rich friends, i.e., blueberry and cranberry. Thus, they have an anti-cancer effect, improve cholesterol levels, and boost brain functions.
14. Golden Berry
Goldenberries are also commonly known as poha berry, cape gooseberry, Peruvian groundcherry, and husk cherry. They are bright and orange color berries that is why called golden berries.
140 grams of golden berries contain:
- 74 calories
- 21% Vitamin
- 7 g carbs
- 6-gram fiber
- 7-gram proteins
- 8% phosphorous
- 5% riboflavin
- 28% niacin
- 8-18% iron
They also have a high amount of Vitamin K and calcium. That’s a lot of nutrition per serving! Moreover, they are rich in antioxidants and anti-inflammatory properties, thus boosting immunity and improving bone and eye health.
Yes! Grapes are also berries that have been grown in temperate regions all over the world for thousand years. They get consumed in all countries in raw, juice, and wine form. There are many varieties of grapes—red, black, and the most common green.
151 grams of green grapes contains:
- 104 calories
- 27% Vitamin C
- 28% Vitamin K
- 4 g fiber
- 3 g carbs
- 6% Riboflavin
- 8% potassium
- 10% copper
Grapes are also rich in powerful antioxidants and other plant compounds—over 1600, mostly in skin and seeds. That is why they help prevent cancer, diabetes, maintain blood pressure and glucose level, and improve eye health.
Berries are some of the healthiest foods that you can add to your diet. They are low in calories, sugar, fat, and carbs whereas rich in antioxidants, vitamins, and minerals.
It simply means that you can eat berries without putting on weight. What else do we want? The berries mentioned above are the healthiest of all other berries and are primarily available in all countries.
So, what is there to think? Try to eat some berries, and please share your experience in the comment section.