Aside from the warm weather, backyard barbecues, and beach days, one of the best parts of summer is the seasonal produce–namely, berries. Ever wonder why so many summer desserts are loaded with them? The petite fruits are at their peak during these months, which means they're typically cheaper, more nutritious, and also tastier. (Not that you needed a reason to enjoy strawberry shortcake and blueberry pie.)
No matter the time of year, berries are known for their health benefits. They're packed with a variety of vitamins and antioxidants, but perhaps you've wondered: is there one that's healthiest?
"While all berries are nutrition powerhouses, their health benefits vary slightly based on their unique phytonutrient profiles," Kristen Lorenz, R.D.N., says.
We asked Lorenz and Lauren Manaker, R.D.N., to tell us all about the health benefits of the popular types of berries–blueberries, blackberries, raspberries, and strawberries–and whether there's one that reigns supreme.
Blueberries
"Blueberries are renowned for their high levels of antioxidants, particularly anthocyanins, which may support brain health and combat inflammation," Manaker says. This antioxidant also gives blueberries their color.
A 2019 review published in the National Institute of Health examined research on anthocyanins and their potential health benefits. Depending on the variety, research shows that 100 grams of blueberries contain 387-487 milligrams of anthocyanins. That's a lot compared to cantaloupe, which contains 0 milligrams, and red apples, which contain only 12 milligrams. However, the count of anthocyanins in blueberries is similar to that of other berries. Blackberries contain 245 milligrams, and raspberries have 92 milligrams.
Key Benefit: High in anthocyanins to support brain health.
1 cup of blueberries per USDA:
- Calories: 84
- Fat: 0 g
- Carbs: 22 g
- Fiber: 4 g
- Sugar: 15 g
- Protein: 1 g
Blackberries
"Blackberries contain substantial amounts of vitamin K, which is essential for bone health," Manaker says. It also plays a crucial role in blood clotting, which is essential for wound healing.
Like blueberries, blackberries also contain a significant amount of anthocyanins – 100 grams contain approximately 245 milligrams.
But where they really shine is their fiber content. One cup of blackberries packs 8 grams of fiber. The Dietary Guidelines for Americans recommends a daily intake of 22-34 grams of fiber per day, although this number varies by age and sex. Consuming just one cup of blackberries, which can easily top a bowl of yogurt or overnight oats, will get you about a third of the way there.
Key Benefit: Vitamin K for bone health and fiber to support the gut.
1 cup of blackberries per USDA:
- Calories: 62
- Fat: 1 g
- Carbs: 14 g
- Fiber: 8 g
- Sugar: 7 g
- Protein: 2 g
Raspberries
Raspberries are known for their high fiber content, packing 8 grams per cup, just like blackberries. Why is fiber important? There are two types of fiber: soluble and insoluble. Raspberries contain both. For this reason, Lorenz says raspberries "are excellent for blood sugar control and gut health."
Key Benefit: High in fiber, which can support gut health.
1 cup of raspberries per USDA:
- Calories: 64
- Fat: 1
- Carbs: 15
- Fiber: 8
- Sugar: 5
- Protein: 1
Strawberries
"Strawberries are a dietitian's dream fruit!” Manaker says, adding that a cup contains more vitamin C than an orange. "Strawberries are also rich in antioxidants, which help fight inflammation and support heart health."
Daily dietary recommendations for vitamin C are 75 milligrams for women and 90 milligrams for men. One cup of whole strawberries has 85 milligrams of the nutrient, which is slightly more than the 83 milligrams found in an orange.
Vitamin C is known for its ability to support the immune system, but it also plays an important role in iron absorption, collagen production, and reducing cell damage caused by free radicals.
Out of the list, strawberries contain the least amount of fiber, although 3 grams is pretty significant for a cup.
Key Benefit: Rich in vitamin C.
1 cup of whole strawberries per USDA:
- Calories: 46
- Fat: 0 g
- Carbs: 11 g
- Fiber: 3 g
- Sugar: 7 g
- Protein: 1 g
Which Berry Has The Most Health Benefits?
"Since health concerns and health goals vary, so can the answer to what may be the healthiest option," Lorenz says. Because berries have different protective compounds, she recommends consuming a variety to get a wide range of benefits.
Manaker echoes the importance of consuming a variety of berries, "as they all bring something special to the table!"
"Together, they’re a dream team for longevity," Lorenz adds.
So, which is the healthiest? Turns out the most nutritious option is to enjoy a handful of each. Mixed berry parfait, anyone?
