Berries tend to have a good nutritional profile. They’re typically high in fiber, vitamin C, and antioxidant polyphenols. Eating berries may help prevent and reduce the symptoms of many chronic diseases.
You can consume berries raw or in preserves, jams, and desserts.
Here are eight of the healthiest berries you can eat.
Blueberries
Blueberries are popular berries that serve as a source of vitamin K.
One cup (148 grams) of blueberries provides the following nutrients:
- Calories: 84
- Fiber: 3.6 grams
- Vitamin C: 16% of the daily value (DV)
- Vitamin K: 24% of the DV
- Manganese: 22% of the DV
Blueberries also contain antioxidant polyphenols called anthocyanins, which may reduce oxidative stress. This can lower the risk of heart disease, type 2 diabetes, and neurological decline.
Eating blueberries as part of a nutritious diet may improve aspects of heart health by helping to:
- lower LDL (bad) cholesterol in the blood
- raise HDL (good) cholesterol in the blood
- lower triglycerides
- enhance the function of arteries
A 2024 review that explored the possible benefits of blueberries on the brain suggests that they may support brain health during aging by:
- regulating inflammation
- supporting neurons’ signaling pathways
- supporting cell survival
- improving neuroplasticity, the brain’s ability to adapt and form new pathways
Raspberries
Raspberries are often used in desserts and are an excellent source of fiber.
One cup (123 grams) of raspberries provides:
- Calories: 64
- Fiber: 8 grams
- Vitamin C: 36% of the DV
- Vitamin K: 8% of the DV
- Manganese: 36% of the DV
Raspberries also contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress.
One 2020 study measured the impact of eating raspberries daily for 8 weeks in people at risk of prediabetes. Supplementing their typical diet with raspberries did not meaningfully affect participants’ glucose control, but it did improve markers of immune health.
A 2022 clinical trial in adults with prediabetes suggests that regularly eating red raspberries can positively impact the gut microbiome, which refers to bacteria in the gut that help support digestion and immune function.
A 2024 study of adults who smoke cigarettes found that eating black raspberries reduced indicators of oxidative stress in mouth cells as well as in participants’ urine.
Learn about the types of raspberries.
Goji berries
Goji berries, also known as wolfberries, are native to China and historically used in traditional medicine.
One ounce (28 grams) of dried goji berries provides:
- Calories: 98
- Fiber: 3.6 grams
- Vitamin C: 15% of the DV
- Vitamin A: 42% of the DV
- Iron: 11% of the DV
Goji berries also contain high levels of vitamin A and zeaxanthin, which are important for eye health.
A 2022 review of research notes that the components of goji berries may have various health effects, including:
- antioxidant
- anti-inflammatory
- antimicrobial
- neuroprotective
- prebiotic
Some of these components may help fight cancer cells, improve insulin resistance, and stimulate immune cells, according to studies in test tubes and animals.
A 2021 randomized trial in humans suggests eating goji berries regularly during middle age may reduce the risk of age-related macular degeneration, the leading cause of age-related blindness.
Another 2021 randomized trial suggests that eating goji berries as part of a nutritious eating plan may also benefit blood lipid levels and reduce the risk of cardiovascular disease.
Strawberries
Strawberries are a commonly consumed berry and a good vitamin C source.
One cup (144 grams) of whole strawberries provides:
- Calories: 46
- Fiber: 3 grams
- Vitamin C: 94% of the DV
- Manganese: 24% of the DV
According to a 2023 review of research on the health benefits of strawberries, strawberries contain components that may support:
- immune system function
- cardiovascular health
- anti-inflammatory activity
- antioxidant activity
A 2021 study in adults with obesity suggests eating 2.5 servings of freeze-dried strawberries ground into a powder for 4 weeks can improve risk factors for cardiometabolic disease, including insulin resistance and LDL cholesterol.
In another study, the same researchers determined that eating this same quantity of strawberry powder may also improve:
- antioxidant status, which may reduce oxidative stress
- inflammation
- endothelial function, or the ability of the blood vessels to contract and relax
Bilberries
Bilberries (huckleberries) are similar to blueberries. Bilberries are native to Europe, whereas blueberries are native to North America.
One 3.5-ounce (100-gram) serving of bilberries provides:
- Calories: 48
- Fiber: 2.8 grams
- Vitamin C: 49% of the DV
- Manganese: 143% of the DV
According to the National Center for Complementary and Integrative Health (NCCIH), research suggests the following possible benefits:
- may reduce inflammation and bleeding in the gums
- may reduce muscle inflammation and soreness after physical activity
- may help with eye fatigue
However, the NCCIH notes that these were all based on small studies, and more research is still needed.
Like blueberries, bilberries contain high amounts of anthocyanins, which may provide health benefits.
A 2020 study on people who had previously had a heart attack and supplemented with bilberry for 9 weeks suggests that bilberries may have cardioprotective effects.
A 2021 study on people with type 2 diabetes suggests that consuming bilberries for 4 weeks may improve glycemic regulation.
Açaí berries
Açaí berries grow on açaíi palm trees native to the Brazilian Amazon region.
One 3.5-ounce (100-gram) serving of açaí berry puree provides:
- Calories: 60
- Fiber: 3 grams
Açaí berries are often consumed dried or freeze-dried, which can affect their nutritional content.
Most of the research on this berry comes from test tube studies. The fruit may not have the same benefits in the human body.
Açaí berries contain antioxidant polyphenols that can reduce oxidative damage. According to a 2023 review of research, components of açaí may also have anti-inflammatory properties and may have protective effects on:
- the cardiovascular system
- the digestive system
- the nervous system
- the liver and kidneys
- cancer prevention
- diabetes prevention
A 2023 lab study determined that açaí may reduce levels of L-glutamate, a neurotransmitter that, when accumulated abnormally, can contribute to neurodegeneration. When released after a stroke, L-glutamate can cause neuron death.
When consumed as a juice, açaí berries may increase blood antioxidant levels and reduce chemicals involved in oxidative stress.
Research from 2020 in adults who consumed 200 grams per day for 4 weeks suggests açaí berry juice may improve:
- fasting glucose
- total cholesterol
- triglycerides
- HDL cholesterol
- LDL cholesterol
- measures of oxidative stress
However, the NCCIH notes that there hasn’t been enough research on açaí in humans to fully support these benefits.
Cranberries
Cranberries are a healthy fruit with a tart taste commonly consumed as juice or as cranberry sauce.
One cup (110 grams) of raw cranberries provides:
- Calories: 46
- Fiber: 3.6 grams
- Vitamin C: 16% of the DV
- Manganese: 11% of the DV
Like other berries, cranberries contain antioxidant polyphenols.
Cranberry juice doesn’t contain as many polyphenols as raw cranberries. However, improved processing methods may retain more of these benefits.
Cranberries’ best-known health benefit is their ability to reduce the risk of urinary tract infections (UTIs).
Properties in cranberries can prevent the bacteria E. coli from sticking to the wall of the bladder or urinary tract, reducing the risk of infection. Because of this, drinking cranberry juice or taking cranberry supplements can reduce the risk of UTIs.
Cranberry juice may reduce the risk of other infections as well.
- pylori is a type of bacteria that can cause stomach ulcers and gastric cancer. Studies, including one from 2020, suggest that cranberry juice can prevent H. pylori from attaching to the stomach wall, help prevent infections, and act as a complementary treatment with antibiotics.
Cranberry juice may also benefit heart health. However, additional research is still needed to understand the potential benefits.
It’s best to avoid cranberry juice with lots of added sugar and instead choose ones labeled as 100% juice.
Grapes
People eat grapes as whole raw fruit, juice, wine, raisins, or vinegar.
One cup (151 grams) of whole raw grapes provides:
- Calories: 104
- Fiber: 1.4 grams
- Vitamin C: 5% of the DV
- Vitamin K: 18% of the DV
Grape skins and seeds contain antioxidants that may support heart health and reduce inflammation and oxidative stress.
A 2021 study suggests grape seed polyphenol extracts can lower blood pressure and heart rate.
Finally, grape juice may even benefit brain health. A small clinical trial in 26 Gulf War veterans found that consuming Concord grape juice increased certain metabolites that may correlate with improved cognitive performance.
The bottom line
Berries contain beneficial fiber, vitamin C, and antioxidants. They may benefit heart health by helping to lower blood pressure and cholesterol while reducing oxidative stress.
Berries may also help reduce the risk of type 2 diabetes and are alternatives to snacks with added sugar.
You can try to eat a few portions of berries a week and sample different types. Add them to your salads or use them as a healthy breakfast topping.
Read more about foods high in polyphenols.
Source: Healthline; https://www.healthline.com/nutrition/8-healthy-berries#raspberries
