8 of the Healthiest Berry Varieties, According to Nutrition Experts

Berries are a true delight: sweet, flavorful, and packed with beneficial compounds. They’re also wonderfully versatile, whether incorporated into baked goods, blended into smoothies, added to savory dishes, or enjoyed on their own. With so many varieties available, you may be curious about which one reigns supreme. To answer that, we consulted nutrition experts to discover the healthiest berries to eat and how various types stack up (including whether fresh or frozen makes a difference!).

How Many Berries Should You Eat Each Day?

Berries are widely regarded as superfoods, and for good reason—they’re filled with essential nutrients. According to Maddie Pasquariello, MS, RDN, “Berries are a rich source of micronutrients, including vitamins, minerals, and antioxidants.” They’re also loaded with fiber, which supports digestive health, and antioxidants that help combat oxidative stress in the body.

It’s completely safe and beneficial to consume berries daily (or even several times a day). The “ideal” portion size depends on your health goals and overall diet, but typically, one serving of fresh or frozen berries is about one cup, or 100 to 150 grams, explains Pasquariello. To put this in perspective, this is roughly equivalent to eight medium-sized strawberries, one -oz packet of acai puree, or 3 to 5 tablespoons of dried goji berries.

That being said, it’s not essential to eat berries every day to reap the nutritional benefits mentioned earlier. As Pasquariello points out, you can still maintain a healthy diet with or without them, since many other fruits and vegetables offer similar advantages. However, if you’re a fan of berries or want to incorporate more into your routine, feel free to enjoy them daily.

Fresh Berries vs. Frozen Berries: Which Is the Better Choice?

Contrary to popular belief, fresh berries aren’t necessarily the best option for the highest nutritional value. Umo Callins MS, RD, CSSD, CPT, sports and fitness dietitian and founder of Well Rooted Health and Nutrition, states that fresh and frozen berries have very similar nutritional profiles, and in some cases, frozen berries may even pack more nutrients.

Here’s why: Fresh produce, like berries, contains the highest nutritional value when harvested at peak ripeness. Over time, however, it naturally loses some nutrients due to spoilage. On the other hand, produce meant for freezing is picked at peak ripeness and immediately flash-frozen, locking in its nutrients. This freezing process preserves both the fruit and its nutritional content, offering a longer shelf life. Additionally, frozen berries are a great option when fresh berries are out of season, such as during colder months.

Best Berries for Your Health

1. Blueberries

Blueberries may be small, but their size doesn’t take away from their powerhouse status. Packed with essential nutrients, they’re rich in vitamin C and vitamin A, both critical for strong immunity. As Pasquariello notes, blueberries also provide key minerals like calcium, magnesium, and potassium, which support bone health, muscle function, and blood pressure regulation, respectively.

One of the standout qualities of blueberries is their high content of anthocyanins—antioxidant pigments responsible for the blue, purple, and red hues in certain fruits and vegetables. These antioxidants help combat free radical damage in the body, which can reduce the risk of chronic diseases, as Paquariello explains.

Thanks to their sweet, floral taste and small size, blueberries are incredibly versatile in recipes. Paquariello suggests they pair beautifully with creamy foods like yogurt and cottage cheese, and they add a delightful burst of flavor to pancakes, waffles, cereal, and muffins. You can also use blueberries in savory dishes like salads, where their tart-sweetness is a refreshing contrast.

2.

Blackberries

With their tart flavor and deep color, blackberries are loaded with antioxidants and fiber, says Callins. These berries are also a great source of vitamin C, which boosts immunity. Blackberries are rich in several key minerals too, including calcium, potassium, and magnesium, all of which contribute to bone health and the regulation of nerve function.

If blackberries' tartness is too intense for your taste, try balancing them with sweeter ingredients. Maple syrup and honey are excellent choices, but you can also pair them with naturally sweet berries like strawberries or blueberries. Additionally, they work wonderfully in recipes where sweetness is already incorporated, such as crumbles, chia pudding, or homemade jellies and jams, says Callins.

3. Raspberries

A single cup of raspberries gives you 32 milligrams of vitamin C, which is about half of your daily recommended intake. You’ll also get a healthy dose of antioxidant-rich anthocyanins, which are abundant in raspberries. These juicy, red-pink berries are also packed with fiber, which supports gut health, along with minerals like calcium, potassium, and magnesium, which play a crucial role in bone health and nerve function.

“Raspberries are among the sweetest of berries, offering a vibrant flavor and a jammy texture,” says Pasquariello. Add them to smoothies, yogurt bowls, oatmeal, cereal, or any dish in need of a burst of color and sweetness. “They’re also great in salads, and you can mash them into a quick jam to enjoy on toast with nut butter,” she suggests. “Other tasty pairings with raspberries include goat cheese, almonds, chocolate, ginger, thyme, and mint.”

4. Acaí Berries

Acaí berries are an excellent source of vitamin A, vitamin C, and iron, says Pasquariello. They are also a great source of fiber, which is essential for promoting regular digestion, controlling blood cholesterol, and increasing satiety. Additionally, acaí provides powerful antioxidants and anti-inflammatory properties due to its polyphenols, flavonoids, and procyanidins, she adds.

Fresh acaí berries are highly perishable, so they’re not typically found in the fresh produce aisle of your local grocery store. Instead, acaí is usually sold in powder form or frozen puree packets. In these forms, it’s commonly blended into smoothies with a creamy base, such as milk or yogurt, and frozen berries or bananas, according to Pasquariello. You can also sweeten the blend with honey or maple syrup, as acaí has a slightly tart, vanilla-like flavor with earthy and herbal undertones. Acaí powder can also be added to recipes like pancakes, muffins, or yogurt for a nutritional boost and vibrant color.

5. Strawberries

Strawberries are a powerhouse of vitamin C, making them one of the healthiest berries you can enjoy. A single cup of whole strawberries provides 85 milligrams of vitamin C, surpassing the recommended daily intake of 75 milligrams for women and nearly meeting the 90 milligrams required for men. This nutrient is crucial for your immune system, helping white blood cells effectively target and neutralize harmful germs. Vitamin C also plays a role in collagen production, which is vital for your skin’s structure. In addition to vitamin C, strawberries contain folate (vitamin B9) and potassium, which support healthy red blood cells and regulate blood pressure, respectively.

“Like other fresh berries, strawberries are a tasty addition to cereals, oatmeal, smoothies, salads, and yogurt parfaits,” Pasquariello suggests. They also shine in baked treats, and pair wonderfully with fresh cream or yogurt, drizzled with olive oil, honey, or both. For culinary inspiration, Pasquariello recommends combining strawberries with mint, basil, creamy cheeses, and of course, chocolate.

6. Mulberries

Mulberries are another highly nutritious berry option, packed with unsaturated fatty acids, commonly known as 'good' fats, that help regulate blood cholesterol and reduce the risk of heart disease. Callins notes that mulberries are also a great source of vitamin C, which supports the immune system, as well as calcium, potassium, and magnesium—key minerals that act as electrolytes to manage nerve and muscle function.

Similar to acai berries, mulberries are perishable, which is why they are usually available in powdered or dried forms, explains Callins. “Mulberry powder makes a tasty addition to fruit teas and smoothies, while dried mulberries work wonderfully in granola, yogurt parfaits, or sprinkled over cereal and oatmeal,” she says. They can also be added to protein energy bites for a natural sweetness boost.

7. Cranberries

Cranberries are a powerful defense against oxidative stress, brimming with antioxidants such as anthocyanins and flavonoids. These bright red berries are also packed with vitamins C, E, and K, all of which offer their own antioxidant properties, according to Callins. What sets cranberries apart is their remarkable concentration of proanthocyanidins—antioxidants that help prevent urinary tract infections (UTIs) by inhibiting E. coli bacteria from adhering to urinary tract cells.

“Cranberries have a distinct tartness, so it's a good idea to pair them with something sweet to make them more enjoyable,” suggests Callins. Classic cranberry sauce is always a great option and pairs beautifully with yogurt, whipped feta, or cottage cheese—not just for Thanksgiving! You can also add cranberries to baked goods, use them as a garnish in mocktails, or toss them into warm salads. They go especially well with fall and winter ingredients like pecans, quinoa, and apples.

8. Goji Berries

Goji berries are packed with gut-friendly fiber, making them one of the healthiest berries to incorporate into your diet. They're also a solid source of iron, which supports red blood cell health, and vitamin A, which is essential for good vision, according to Pasquariello. Additionally, goji berries are rich in carotenoids, red-orange plant pigments that help reduce oxidative stress and inflammation, much like anthocyanins, and play a crucial role in preventing disease.

Goji berries are most commonly found dried in the supermarket, though you can also find them in powdered form, says Pasquariello. They have a tangy flavor, which makes them a great match for rich, nutty ingredients like oats, coconut, and chocolate. If you're wondering how to use dried goji berries, try sprinkling them on top of smoothies, smoothie bowls, oatmeal, yogurt parfaits, or cereal for a nutritious boost, suggests Pasquariello.