20 Types of Berries and Their Health Benefits

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Picture showing different types of berries.

Not only are berries incredibly tasty, but they are also one of those foods universally recognized as healthy.

They are one of the preferred fruits for low carb diets.

Vegans love them too.

In fact, it’s hard to find anyone who doesn’t like them.

This article will look at the health benefits of more than 20 different types of berries.

#1. Acai Berry

Picture of Acai Berry

With a pronunciation of “ah-sah-ee,” acai berries are native to South American rainforests.

Over recent years, they have experienced an explosion in global popularity.

Unfortunately, fresh acai berries are near impossible to source. As a result, people usually buy acai berries in powdered form which you can use to make a drink.

Due to their purported antioxidant content, acai berry products are popular with mainstream health crowds (1).

However, they command a premium price – are they worth it?

Calories and Macronutrients (Per 3g Serving Acai Powder)

Calories: 20

Carbohydrate: 1g

Fat: 1.5g

Protein: 0g

Nutrients and Health Benefits

Acai berries contain vitamin A, but in the specified serving sizes of acai powder, this is not a significant amount (2).

The benefits of acai powder come from the antioxidant and polyphenol content. In fact, studies show freeze-dried acai powder has an exceptional antioxidant capacity – higher than any other fruit or vegetable (3, 4).

However, the powder is very expensive, and it’s probably better to eat real berries rather than 3g of powder.

There’s also some slimy marketing behind various acai products. For instance, $50 acai liver ‘cleanses’.

Avoid stuff like this, because our body already has a perfectly capable detoxifying system.

It’s called the liver.

Key Point: Acai powder has impressive antioxidant capacity, but it’s just too expensive to justify.

#2. Blackberry

Picture of blackberries.

Blackberries grow all around the world, and they also taste amazing.

Calories and Macronutrients Per Cup Blackberries

Calories: 62

Carbohydrate: 15g (Fiber: 8g, Sugar: 7g)

Fat: 1g

Protein: 2g

Nutrients and Health Benefits

Blackberries are an excellent source of (5):

  • Vitamin C: 50% RDA
  • Vitamin K1: 36% RDA
  • Manganese: 47% RDA

As with all berries, blackberries also contain various health-protective polyphenols.

Blackberries show a significant protective effect against LDL-oxidation, a prominent cardiovascular risk factor, in human intervention studies (6).

Studies also show that wild blackberries are 3 to 5 times higher in polyphenols, so get outside and pick your own (7).

Key Point: Blackberries are delicious, full of nutrients and relatively inexpensive – you can also pick wild ones for free.

#3. Black Raspberry

Picture of black raspberries

Despite looking similar to blackberries, black raspberries are an altogether different fruit. (8)

Calories and Nutrients Per Cup Black Raspberries

Calories: 70

Carbohydrate: 16g (Fiber: 8.7g, Sugar: 5.92g)

Fat: 0.87g

Protein: 1.61g

Nutrients and Health Benefits

Black raspberries are a significant source of (9):

  • Vitamin C: 58% RDA

Black raspberries have also demonstrated strong anti-carcinogenic properties in clinical studies.

These studies show that black raspberries have anti-inflammatory, anti-proliferative, and tumor-suppressive activity (10, 11, 12).

Eating black raspberries with a bit of heavy cream is a great, tasty option.

Or you can even make a healthy, low-carb black raspberry ice-cream:

  • Blend the black raspberries with two egg yolks and some heavy cream
  • Add some vanilla bean extract and a touch of salt (if you want, you can also add your choice of sweetener)
  • Put it in the freezer
  • Take the ice-cream out of the freezer about 30 mins before you want to eat it
Key Point: Black raspberries are similar to blackberries and raspberries, but a little different. They have anti-carcinogenic properties and also make great ice-cream.

#4. Blueberry

Picture of blueberries on a plate.

As one of the most common types of berry, almost everyone knows about the health benefits of blueberries.

Calories and Macronutrients Per Cup Blueberries

Calories: 84

Carbohydrate: 21g (Fiber: 4g, Sugar:15g)

Fat: 0g

Protein: 1g

Compared to the previous berries, blueberries have less fat and more carbohydrate, and a sweeter taste.

Nutrients and Health Benefits

Blueberries provide a reasonable source of (13):

  • Vitamin C: 24% RDA
  • Vitamin K1: 36% RDA
  • Manganese: 25% RDA

In the same fashion as blackberries, blueberries exert a protective effect on LDL and protect the particles from oxidation (14, 15).

Studies also show that blueberries have anti-carcinogenic properties, as well as improving insulin sensitivity (16, 17, 18).

Blueberries are easy to find, and you can buy them either fresh or frozen. Recently, blueberry wine is also becoming popular.

Regarding their nutritional content, there’s no real difference between the two and frozen blueberries are just as good for you (19).

Key Point: Blueberries are easy to find, reasonably priced, very good for your health, and they taste delicious.

#5. Boysenberry

Picture of a boysenberry hanging from a plant.

Maybe some of you haven’t heard of boysenberries before.

As shown in the picture above, they are similar in appearance to raspberries and blackberries.

Calories and Macronutrients Per Cup Boysenberries

Calories: 66

Carbohydrate: 16g (Fiber: 7g, Sugar: 9g)

Fat: 0g

Protein: 1g

Nutrients and Health Benefits

Boysenberries contain a good amount of (20):

  • Folate: 21% RDA
  • Manganese: 36% RDA
  • Vitamin K: 13% RDA

Boysenberries also have some impressive health benefits, specifically concerning the cardiovascular system.

In one particular study, boysenberries reduced blood pressure and improved endothelial function. Notably, the impact of a single administration showed the same effects as chronic daily ingestion (21).

Key Point: Boysenberries are a slightly lesser known berry, but they are also tasty and full of health-protective compounds.

#6. Chokeberry (Aronia Berries)

Picture of some chokeberries.

Also going by the name of Aronia, chokeberries are one of the most bitter tasting types of berries.

Also, they have a very dry taste due to their high tannin content (22).

However, they are full of lots of beneficial nutrients.

Calories and Macronutrients Per Cup Chokeberries

Calories: 66

Carbohydrate: 13g (Fiber: 7g, Sugar: 6g)

Fat: 0g

Protein: 1g

Nutrients and Health Benefits

Chokeberries contain a good amount of the following micronutrients (23):

  • Vitamin C: 49% RDA
  • Iron: 11% RDA
  • Vitamin A: 10% RDA

In fact, there are two different types of chokeberries: red and black. The black ones are quite prevalent, but red chokeberries are harder to find.

You can also find lots of Aronia powder supplements, which claim to improve your health significantly.

But as earlier mentioned, in my view, eating real fruit is better than some powdered product.

The chokeberry is probably one of the healthiest types of berries, but for me, it’s far from the tastiest.

Various studies show the beneficial impacts of chokeberries, with some of the latest research showing that:

  • Polyphenols in chokeberries help strengthen the immune system and have anti-inflammatory mechanisms (24)
  • In animal studies, polyphenols in chokeberries protect against oxidative damage during intense exposure to UV radiation (25)
Key Point: Extremely healthy, but not so tasty; chokeberries are tart, bitter berries full of nutrients.

#7. Cloudberry

Picture of some cloudberries.

Cloudberries are an amber-orange colored fruit that has a shape like a cloud.

Calories and Macronutrients Per Cup Cloudberries

Calories: 71.5

Carbohydrate: 10g 

Fat: 0.2g

Protein: 3.5g

Nutrients and Health Benefits

Cloudberries are a major source of vitamin C (26):

  • Vitamin C: 368% RDA

The best thing about cloudberries might be their unusual appearance, but they are also an impressive source of vitamin C without the large amounts of fructose some other fruits provide.

Cloudberries are also quite high in protein for a berry.

Regarding their benefits, like other types of berries, cloudberries have been shown to protect against LDL oxidation in a clinical setting (27).

Key Point: Cloudberries are bright, colorful, and full of vitamin C and polyphenols.

#8. Cranberry

Picture of some cranberries

Cranberries are one of the most famous types of berries in the world.

From juice to dried berries, alcohol, and jams, they’re used to make all sorts of different things.

Calories and Macronutrients Per Cup Cranberries

Calories: 51

Carbohydrate: 13g 

Fat: 5g

Protein: 4g

Nutrients and Health Benefits

Cranberries contain a good source of vitamin C (28):

  • Vitamin C: 24% RDA

First of all, cranberries have a slightly sour taste.

As a result of this, many cranberry products are loaded with sugar as well as vegetable oil.

So, if you want to buy dried cranberries then be careful to check the label.

Cranberry juice is often recommended as a treatment for urinary tract infections (UTIs), based on a wealth of studies suggesting they have a beneficial effect.

However, many of these studies are industry-sponsored and most recent research fails to find evidence for these claims (29).

Cranberry Sauce

Picture of some low carb cranberry relish.I used to love cranberry sauce when I was younger before I realized how much sugar was in it (sugar is the main ingredient!)

Despite this, cranberry chicken and turkey combinations taste amazing.

And they don’t have to be unhealthy, either.

For an erythritol-sweetened cranberry relish, Low Carb Maven has a great recipe shown on the right.

Key Point: Cranberries are a healthy fruit, but be aware of the additives in some cranberry products. Also, be wary of exaggerated marketing claims from all the cranberry products on the market.

#9. Elderberry

Picture of some elderberries on a vine.

Elderberries are a tiny variety of berry that people often use to make tea.

Calories and Macronutrients Per Cup Elderberries

Calories: 106

Carbohydrate: 26.7g 

Fat: 0.7g

Protein: 1g

Nutrients and Health Benefits

Elderberries provide an excellent source of the following nutrients (30):

  • Vitamin C: 87% RDA
  • Vitamin A: 17% RDA
  • Vitamin B6: 17% RDA
  • Iron: 13% RDA
  • Potassium: 12% RDA

Generally speaking, most elderberries have a tart and bitter taste.

Because of this, it’s easy to find many sweetened elderberry products such as elderberry tea and jam.

Similar to many other dark berries, elderberries contain flavonoids called anthocyanins which have many health benefits.

Elderberries have a history as a traditional anti-viral treatment, and in clinical studies, elderberry flavonoids compare well to anti-influenza meds such as Tamiflu (31).

Key Point: Elderberries are good for our immune system, but not so great for the taste buds.

#10. Goji Berry (Wolfberry)

Picture of a girl eating goji berriesAppearing over the last decade or so, goji berries are now available almost everywhere, usually as a dried berry.

Also known as ‘wolfberry,’ goji berries are native to East Asia and are traditionally made into a tea in China and Korea.

Calories and Macronutrients Per Cup Goji Berries

Calories: 92

Carbohydrate: 24g (Fiber: 8g, Sugar: 16g)

Fat: 0g

Protein: 3g

Nutrients and Health Benefits

Goji berries provide an excellent source of the following nutrients (32):

  • Vitamin A: 50% RDA
  • Copper: 28% RDA
  • Selenium: 25% RDA
  • Riboflavin: 21% RDA
  • Iron: 14% RDA

As shown above, goji berries are fairly high in nutrients but with a higher sugar content than other types of berries.

The main reason for this is that they are dried, so they have a higher sugar concentration.

Goji berries contain the antioxidant zeaxanthin, which has proven benefits for our eyesight.

A recent study shows that 90-day supplementation significantly increases plasma zeaxanthin levels (33).

Note: If you want zeaxanthin, eggs are also one of the biggest sources.

What do Goji Berries Taste Like?

On the positive side, goji berries taste amazing.

It’s hard to describe the taste because they’re unique.

Chewy, flavorful, tough, but soft inside… a little sweet and slightly bitter. And that probably makes no sense, but yes – goji berries taste pretty good.

For a sweet treat, LCHF Diva has a delicious looking recipe for goji cookies, and it’s pretty healthy too.Picture of Goji Berry Cookies

Made from real food ingredients like almond flour, butter, cream, eggs, and goji berries, it’s an all-natural, sugar-free recipe.

In short; cutting down on sugar doesn’t mean you can’t bake tasty things.

Key Point: While goji berries are not quite the “superfood” that marketing often claims, they are relatively nutritious. However, as they are high in sugar, just stick to a small amount.

#11. Gooseberry

Picture of some gooseberries

Gooseberries are a very sour, tart berry that grow all over the world.

Calories and Macronutrients Per Cup Gooseberries

Calories: 66

Carbohydrate: 15g (Fiber: 6g, Sugar: 9g)

Fat: 1g

Protein: 1g

Nutrients and Health Benefits

Gooseberries provide the following nutrients (34):

  • Manganese: 11% RDA
  • Vitamin C: 69% RDA

Not only is it possible to see fresh gooseberries, but also frozen, canned, and dried ones.

As previously mentioned, they have a very sour taste – something akin to a sour grape.

However, they are also a little sweet which balances the taste more than a lemon, for instance.

The berry contains a good amount of antioxidants, and it’s quite nutritious.

Do Gooseberries really prevent diabetes?

People also claim that gooseberries reduce blood sugar and improve glucose regulation.

If you do a search for gooseberries, you’ll see many sites stating that gooseberries are good for “diabetes prevention.”

However, this is based on a study that uses an extract of a compound in gooseberries.

It isn’t the actual berries (which also contain fructose), and definitely not the commonly available dried gooseberries.

Additionally, clinical trials in humans are very limited (35).

The statement has been taken out of context.

Just something to be aware of!

Key Point: Gooseberries are a great berry and good for health, but watch out for over-exaggerated claims.

#12. Huckleberry

Picture of someone with huckleberries in their hand.

If you’ve ever seen a huckleberry, you’ll note how similar to blueberries they look.

However, the nutrient profile and taste are a little different.

Calories and Macronutrients Per Cup Huckleberries

Calories: 55

Carbohydrate: 9g

Fat: 0g

Protein: 0g

Nutrients and Health Benefits

  • Huckleberries provide some vitamins and minerals, but in non-significant amounts (36).

Like other dark purple fruit, huckleberries are also high in anthocyanin flavonoids (37).

Huckleberries vs. Blueberries: What’s the Difference?

Despite looking the same, huckleberries and blueberries have quite a few differences.

For one thing, blueberries contain a lot more carbohydrate (mainly sugar) – and thus a higher amount of calories too.

Therefore, the taste is also a little different – with blueberries having an understandably sweeter taste.

While blueberries are usually commercially cultivated, huckleberries are mainly found in the wild.

As growers often breed commercial fruit for sweetness, this is likely one of the reasons for the difference in taste.

Key Point: Similar to blueberries in most ways, huckleberries are slightly more tart and contain less sugar.

#13. Lingonberry

A woman holding lingonberries in her hands.

Lingonberries are another highly touted berry full of healthy flavonoids, with a range of commercial powders and drinks springing up around them.

But is there anything unique about them?

Calories and Macronutrients Per Cup Lingonberries

Calories: 71

Carbohydrate: 16.3g (Fiber: 3.7g, Sugar: 8.3g)

Fat: 0.5g

Protein: 1g

Nutrients and Health Benefits

Lingonberries provide a good source of the following nutrients (38):

  • Vitamin C: 72% RDA

For me, it’s best to avoid all the magic potion style drinks that use lingonberry extract.

Yes, they have some antioxidants in them – but so do real berries, at a much more economical price.

We can see another good reason to opt for real fruit in a recent study on lingonberries.

In healthy human volunteers, consuming lingonberries along with 50g of glucose lessened the glycemic response. However, consuming a lingonberry powder drink had zero effect, likely because the lingonberry compounds are lacking their natural fibrous structure (39).

Lingonberries are also associated with a healthier gut microbiota and reduced plasma markers of inflammation (40).

Key Point: Like most berries, lingonberries have some great benefits – but the supplement industry is based more on hype than substance.

#14. Loganberry

A picture showing loganberries.

While sounding quite similar to lingonberry, loganberries are an altogether different fruit.

Calories and Macronutrients Per Cup Loganberries

Calories: 91

Carbohydrate: 19g (Fiber: 8g, Sugar: 11g)

Fat: 0g

Protein: 2g

Nutrients and Health Benefits

Lingonberries provide the following nutrients (41):

  • Manganese: 92% RDA
  • Vitamin C: 72% RDA
  • Vitamin K: 14% RDA
  • Folate: 10% RDA

The loganberry is also a hybrid cross between a raspberry and a blackberry, but it measures slightly longer in length.

Regarding taste, it is also somewhere in between the two.

Apparently, it was accidentally created by a horticulturist in the late 19th century.

Loganberries can be eaten fresh or used to make various condiments.

Similar to other types of berries, loganberries are high in vitamin C and contain beneficial flavonoids (42).

Key Point: A cross between blackberries and raspberries, loganberries share the traits of these two berries.

#15. Raspberry

A picture of fresh raspberries.

As one of the most mainstream berries, raspberries are a popular fruit around the world.

Calories and Macronutrients Per Cup Raspberries

Calories: 64

Carbohydrate: 15g (Fiber: 8g, Sugar: 5g)

Fat: 1g

Protein: 1g

Nutrients and Health Benefits

Raspberries provide the following nutrients (43):

  • Vitamin C: 54% RDA
  • Manganese: 41% RDA
  • Vitamin K: 12% RDA

As shown above, raspberries have more fiber than they do sugar, as well as a good amount of vitamin C.

Raspberries contain a wide variety of polyphenols, and a growing body of evidence suggests they help reduce the risk of metabolic disease (44).

Taste wise, raspberries are also a delicious choice and make a particularly good match with some fresh cream.

In fact, if you want just that then here’s a recipe for raspberry ice cream.

The recipe is suitable for low-carb diets and is a mix of eggs, cream, raspberries and erythritol.

 

Key Point: Raspberries are one of the most famous — and healthiest — berries. They also taste great with cream.

16. Red Mulberry

Picture showing a red mulberry

First, there are two different varieties of mulberries: red and white.

As can be seen, the red kind looks slightly similar to a raspberry but longer and thinner.

Calories and Macronutrients Per Cup Red Mulberries

Calories: 66

Carbohydrate: 13.7g (Fiber: 2.4g, Sugar: 11.3g)

Fat: 0.5g

Protein: 2g

Nutrients and Health Benefits

Red mulberries provide the following nutrients (45):

  • Vitamin C: 85% RDA
  • Vitamin K: 14% RDA
  • Iron: 14% RDA

Red mulberries are unfortunately quite rare, so they can be difficult to find.

However, if you have them in your local area, then you can pick your own. Mulberry trees often grow near to housing estates, so maybe you have a mulberry tree near you!

Mulberry trees often contain both different types of berries, so you can collect red and white ones.

Key Point: Mulberries are difficult to find in-store, but they grow in many areas, so see if you can hunt down some wild berries.

17. Salmonberries

A picture of some salmonberries on the vine.

There are many interesting types of berries, but salmonberries have a unique orange color which looks impressive.

Calories and Macronutrients Per Cup Salmonberries

Calories: 66

Carbohydrate: 14g (Fiber: 2.5g, Sugar: 5g)

Fat: 0.5g

Protein: 1g

Nutrients and Health Benefits

Salmonberries provide a good source of the following nutrients (46):

  • Manganese: 75% RDA
  • Vitamin K: 25% RDA
  • Vitamin C: 20% RDA
  • Vitamin A: 15% RDA
  • Vitamin E: 10% RDA

The color of salmonberries is a bright orange, and the taste is slightly sweet, a tiny bit sour, and very juicy.

Again, salmonberries are one of the lesser known types of berries, so foraging for your own is the best bet.

Don’t know where to start?

This excellent guide to foraging for salmonberries might help you out.

Regarding their health benefits, they are a very good source of manganese, and vitamins A, C, and K. Additionally, studies suggest that wild salmonberries are an exceptional source of antioxidants (47).

Key Point: Salmonberries are a brilliant bright orange, with a sweet taste and lots of health benefits.

 18. Strawberries

Picture of some strawberries.

As one of the most popular types of berries in the world, not much needs to be said about strawberries.

Calories and Macronutrients Per Cup Strawberries

Calories: 48.6

Carbohydrate: 11.7g (Fiber: 3g, Sugar: 7.4g)

Fat: 0.5g

Protein: 1g

Nutrients and Health Benefits

Strawberries provide a good source of vitamin C and manganese (48):

  • Vitamin C: 149% RDA
  • Manganese: 29% RDA

With attention to their size, strawberries are one of the biggest berry varieties around.

Fresh strawberries are available almost everywhere, but frozen strawberries are a great option too.

A randomized controlled trial examining the benefits of strawberries found that in metabolic syndrome patients, daily supplementation decreases cardiovascular risk factors.

The results showed that strawberries have both anti-hypertensive and HDL-raising properties (49).

Strawberry Desserts and Drinks

Strawberries are also used in so many dessert recipes.

Perhaps the easiest and simplest is berries and cream, which takes no time to make and tastes amazing.

And that’s not all; strawberries are also perfect for making wine and cocktails.

Picture of a low carb strawberry cocktail.If you enjoy low carb alcohol from time to time, then here’s a great four-ingredient strawberry cocktail on the right.

Not only is it very low in carbs, but also extremely straightforward to make.

To give it a try, you can find the recipe on the Step Away From The Carbs website.

Key Point: While they are a very common fruit, that doesn’t mean strawberries are any less healthy than newly-popular exotic berries.

19. Tayberry

Picture of tayberries in a basket.

Tayberries are another species of berry closely related to raspberries.

In fact, they are a cross between raspberries and blackberries (50).

Doesn’t that make them the same as loganberries?

Although they have many similarities, the difference between loganberries and tayberries is the size and sweetness.

Originally loganberries were an unintentional cross-breed, whereas tayberries are specially cultivated for size and a sweet taste.

Calories and Macronutrients Per Cup Tayberries

Calories: 81.77

Carbohydrate: 16.7g (Fiber: 9.1g, Sugar: 6.18g)

Fat: 0.91g

Protein: 1.68g

Nutrients and Health Benefits

Like other berries related to raspberries, tayberries are rich in vitamin C and flavonoids.

Key Point: Very similar to loganberries, tayberries belong to the raspberry family and have a sweeter taste.

20. White Mulberry

Picture of white mulberries

Unlike the red mulberry which is native to the United States, the white mulberry is a Chinese native berry.

However, it is now widespread in America and slowly displacing the native red mulberry (51)

White mulberries are also on sale in a dried form.

Calories and Macronutrients Per Cup White Mulberries

Calories: 66

Carbohydrate: 13.7g (Fiber: 2.4g, Sugar: 11.3g)

Fat: 0.5g

Protein: 2g

Nutrients and Health Benefits

White mulberries provide the following nutrients (45):

  • Vitamin C: 85% RDA
  • Vitamin K: 14% RDA
  • Iron: 14% RDA

White mulberries are high in vitamin C and flavonoids and have an all-around healthy profile.

Similar to other types of berries, people say they help prevent diabetes. While they may assist in some small way, a healthy diet low in digestible carbohydrate is significantly more effective.

Also, remember that dried mulberries are much more concentrated, so you only need a small handful.

Key Point: Similar to their red relative, white mulberries are a tasty, nutritious berry.

Types of Berries Infographic

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Types of Berries

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My Favorite Berries

Overall, berries are an excellent healthy dietary choice.

They are nutrient-dense, low in sugar, and delicious.

However, they are not some miracle ‘superfood’ like celebrity doctors might have you believe.

At the end of the day, our overall diet is the most important thing.

As for me, I usually stick to blackberries and blueberries when I buy berries. Simply because I think they taste the best.

Which berries do you usually eat?

1 COMMENT

  1. Michael,
    thanks for this wonderful article. I´m building up a blog dedicated to berries http://www.the-berry-room.com . Would it be possible for me to repost the first 5 or 10 berries in this article on my blog , citing you as author and direct my readers with a link to read the full article at nutritionadvance.com?

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