10 healthiest berries (and their benefits)

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 as well as 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 5 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. Acai berries

An 80g serving of acai berries contains:
56 kcals/234KJ
1.2g protein
4.0g fat
3.2g carbohydrates
1.6g sugar
1.6g fibre
7.68mg vitamin C
Acai 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 those found in blueberries!

Try these lovely recipes:

Acai bowl
Acai-smoothie

2. Blackberries

An 80g serving of blackberries provides:

20kcals/83KJ
0.7g protein
0.2g fat
4.1g carbohydrates
3.3g fibre
128mg potassium
1.12mg manganese
12.0mg 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 bestow 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:

19kcals/82KJ
0.6g protein
4.5g carbohydrates
3.3g fibre
256mg potassium
104mg vitamin C
Tart to the taste, blackcurrants are one of the richest berries for their health-promoting nutrients. With more than 20 times the vitamin C and 40% 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 the tart taste of blackcurrants to our very berry oat crumble, blackcurrant compote and blackcurrant no-churn ice cream.

4.Blueberries

80g of blueberries provides:

32 kcals/135KJ
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. This is typically referred to as its 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 colouring of the berry.

Discover more of the health benefits of blueberries.

Check out these delicious blueberry recipes:

Apple blueberry bircher

Chicken avocado salad blueberry balsamic dressing

Get and go breakfast muffins

5. Cranberries

An 80g serving of cranberries contains:

12 kcals/52KJ

• 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 (UTI). 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 a UTI and its 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% juice.

Discover the health benefits of cranberries.

Enjoy cranberries in our oat and cranberry bars, cranberry and raspberry smoothie, and cranberry, pumpkin seed and caramel flapjacks.

6. Elderberries

An 80g serving of elderberries contains:
28 kcals/119KJ

• 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 delicious recipes:
Elderberry almond-pie

Elderberry syrup

Hedgerow ketchup

Check out our guide on how to pick and cook elderberries

7.Goji Berries

An 80g serving of goji berries contains:

• 247kcal/1043kj
• 46.3g carbohydrate
• 7.0g fibre
• 8.4g protein
• 880mg potassium
• 4mg iron
• 20mg vitamin C

Goji berries are super nutritious and are 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 in the prevention of heart disease. A study showed that a type of carb, called polysaccharides, in goji berries may 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 delicious recipes:

Healthy-porridge-bowl

Turkish-pilaf-saffron-goji-berries

Almond-butter-banana-goji-berries-sunflower-seed-tartine

8.Gooseberries

An 80g serving (stewed) of gooseberries contain:

• 13kcal/53kj
• 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:

Gooseberry fool

Gooseberry creme-brulee tart

Gooseberry elderflower jam

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. Being 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 to protect the skin from UV damage.

Discover more of the health benefits of raspberries.

We love to start the day with these raspberry recipes:

Orange raspberry granola

Pbj overnight oats

Raspberry ripple chia pudding

10.Strawberries

An 80g serving of strawberries provides:

• 26Kcal/101KJ
• 0.5g protein
• 0.4g fat
• 4.9g carbohydrates
• 13.0g fibre
• 136mg potassium
• 49mcg folate
• 46mg vit 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