What is berries?
'Berries' in everyday cooking refers to small, juicy fruits such as strawberries, blueberries, raspberries and blackberries. Their deep red, blue and purple colors come from plant compounds called anthocyanins, a type of polyphenol that researchers continue to study.
Nutrition at a glance
Values are approximate and based on typical figures reported in USDA FoodData Central. Exact amounts vary by variety, size and preparation.
Potential benefits of berries
- Excellent source of vitamin CA cup of sliced strawberries provides close to a full day's recommended vitamin C for most adults. Vitamin C supports normal immune function and collagen formation.
- Fiber with natural sweetnessRaspberries and blackberries are among the highest-fiber fruits, making berries a satisfying way to enjoy something sweet.
- Packed with antioxidant compoundsBerries contain anthocyanins and other polyphenols, which act as antioxidants in laboratory studies. Research into their effects in the human body is ongoing.
- Low in calories, high in volumeWith a high water content, berries add generous volume and flavor to meals for relatively few calories.
- Easy to fit into any mealFresh or frozen, berries work at breakfast, in salads, in snacks and in desserts.
Delicious ways to enjoy berries
- Layer them with yogurt and granola — try our Greek Yogurt Berry Parfait.
- Top pancakes or French toast with a handful of fresh berries.
- Keep frozen berries on hand for smoothies year-round.
- Toss strawberries into a spinach salad with a light vinaigrette.
Things to keep in mind
- Frozen berries are picked ripe and can be just as nutritious as fresh.
- Rinse berries just before eating, not before storing, to prevent mold.
- Some people are allergic to strawberries; anyone with known fruit allergies should take care.
The bottom line
Berries can be a nutritious and enjoyable part of a varied, balanced diet. No single food is a cure-all — the overall pattern of what you eat, along with sleep, activity and medical care, matters most.
Sources & further reading
- USDA FoodData Central
- Dietary Guidelines for Americans
- NIH Office of Dietary Supplements
- The Nutrition Source — Harvard T.H. Chan School of Public Health
- U.S. Food & Drug Administration — Food
Medical disclaimer: This article is for general informational and educational purposes only and does not constitute medical, nutritional or health advice. It is not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional about your individual needs. Full disclaimer.
