Top 6 Healthiest Berries To Eat

Healthiest Berries, How To Incorporate Berries Into Your Diet, & More!

mix of strawberries, blueberries, raspberries in a jar

In short, some of the healthiest berries to eat are: Blueberry, Raspberry, Cranberry, Strawberry, Goji Berries and Acai Berries.

Berries are celebrated not only for their delicious taste but also for their remarkable health benefits, and we're a big fan of them at East Park Gym.

In this ultimate guide we'll explore the their nutritional value and how to seamlessly integrate them into your daily diet.

Healthiest Berries

1. Blueberry

bowel of blueberries

Blueberries are often hailed as one of the healthiest foods you can eat, and for good reason.

A serving of one cup (148 grams) of blueberries offers the following nutrients:

Calories: 84
Fiber: 3.6 grams
Vitamin C: 16% of the daily value
Vitamin K: 24% of  the daily value
Manganese: 22% of  the daily value

Studies show that these tiny, vibrant berries are packed with antioxidants which can help reduce oxidative stress and lower risk of heart disease.

Furthermore, blueberries have been shown to reduce LDL cholesterol levels, improve the function of arteries, and may even lower the risk of developing diabetes and improve people's brain health as they age.

2. Raspberry

bowel of raspberries

Raspberries are another powerhouse of nutrition known for their impressive fiber content. 

A serving of one cup (143 grams) of raspberries offers the following nutrients:

Calories: 64
Fiber: 8 grams
Vitamin C: 36% of the daily value
Vitamin K: 8% of the daily value
Manganese: 36% of the daily value

Raspberries are rich in antioxidant polyphenols known as ellagitannins, which play a role in reducing oxidative stress.

While the American red and European red varieties are the most commonly consumed, there are various types of raspberries available.

For instance, black raspberries have also been associated with numerous health benefits, such as reducing risk factors for heart disease.

However, further research is required to fully understand the potential advantages of this particular type of raspberry.

3. Cranberry

bowel of cranberries

Cranberries are best known for their ability to reduce urinary tract infections (UTIs). 

A serving of one cup (110 grams) of raw cranberries offers the following nutrients:

Calories: 46
Fiber: 3.6 grams
Vitamin C: 16% of the daily value
Manganese: 11% of the daily value

Cranberries, like many berries, have powerful antioxidants. They can stop harmful bacteria from sticking to the bladder or urinary tract, which helps prevent infections.

Studies show that drinking cranberry juice can reduce cholesterol, blood pressure, and stress on arteries.

Cranberries are often consumed as juice, dried fruit, or cranberry sauce instead of fresh. Just make sure to check labels for added sugars or harmful preservatives. 

4. Strawberry

bowl of strawberries

Strawberries are not only one of the most popular berries but also incredibly nutritious.

A serving of one cup (144 grams) of whole strawberries offers the following nutrients:

Calories: 46
Fiber: 3 grams
Vitamin C: 94% of the daily value
Manganese: 24% of the daily value

Studies indicate that strawberries can lower several risk factors for heart disease, such as blood cholesterol, triglycerides, and oxidative stress

They also have anti-inflammatory properties, which can reduce inflammatory chemicals in the blood. Additionally, strawberries may help regulate blood sugar levels.

5. Goji Berries

bowl of goji berries

Goji berries, also known as wolfberries have used in traditional Chinese medicine for centuries due to their health benefits.

A serving of one ounce (28 grams) of dried goji berries offers the following nutrients:

Calories: 98
Fiber: 3.6 grams
Vitamin C: 15% of the daily value
Vitamin A: 42% of the daily value
Iron: 11% of the daily value

These small red berries are rich in vitamin A and zeaxanthin, both of which are crucial for eye health.

Goji berries are very high in the antioxidant polyphenols. Research suggests that consuming goji berry juice for a month raised antioxidant levels in the blood of elderly Chinese individuals.

Additionally, another study observed that drinking goji berry juice for two weeks boosted metabolism and reduced waist size in overweight individuals.

6. Acai Berries

bowl of acai berries

Acai berries have gained popularity in recent years for their potent antioxidant properties and potential health benefits. 

A serving of 3.5-ounce (100-gram) of açaí berry puree offers the following nutrients:

Calories: 60
Fiber: 3 grams

Acai berries are packed with polyphenols making them one of the top sources of antioxidants which may help symptoms of osteoarthritis.

Drinking açaí berry juice or consuming its pulp can boost antioxidant levels in the blood and lower chemicals linked to oxidative stress

Additionally, Acai berry pulp has been found to potentially lower blood sugar, insulin, and blood cholesterol levels in overweight adults. 

How To Eat Berries

Incorporating different types of berries into your diet is easy and delicious. Whether you prefer them fresh as a snack or opt for frozen berries in your meals, there are many ways to enjoy these nutritious fruits.

Here are some fantastic ideas for incorporating berries into your diet:

  • Blend them into a refreshing berry smoothie
  • Sprinkle dried cranberries onto salads for a burst of flavour
  • Mix berries into creamy yogurt or oatmeal for a satisfying treat
  • Make a berry frozen yoghurt

Watch the video below to see how you can make a health banana berry smoothie at home!


We trust you found our article on "Healthiest Berries To Eat" informative. Here at East Park Gym, we're passionate about adding berries to your diet!

While we've highlighted our top 6 favourites, there are many other berries with fantastic benefits worth exploring. However, it's essential to remember that some individuals may have allergies or intolerances to certain berries, so consulting a medical professional if you're unsure is always wise.

Thank you for reading, and be sure to explore more of our fruit-related articles on our Blog page, such as "Healthiest Dried Fruit To Eat And Their Benefits" and "Are Frozen Berries Good For Weight Loss."


FAQs Related To: Healthiest Berries To Eat

Is it OK to eat berries everyday?

Yes, it is generally safe and even beneficial to eat berries on a regular basis as part of a balanced diet. Berries are packed with essential nutrients, antioxidants, and fiber that contribute to overall health and well-being. However, like any food, it's important to consume them in moderation.

Are frozen or fresh berries healthier?

When it comes to the debate between frozen and fresh berries, both options have their advantages. While fresh berries are often praised for their flavour and texture, frozen berries can be just as nutritious, and sometimes even more so due to the preservation of nutrients during freezing. Choosing between the two depends on factors like availability, budget, and personal preferences, but both can be excellent choices for adding nutrients to your diet.