20 Types of Berries and Their Health Benefits


Whole Strawberries and Strawberry Halves.Not only are berries incredibly tasty, but they are also one of those foods universally recognized as healthy.

They are also one of the most nutritious types of fruit.

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

#1. Acai Berry

Picture of Acai Berries and Related Products.

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.

Fresh acai berries are inedible in their whole form, and it is also difficult to source them outside of their home region of sub-tropical Central/South American.

As a result, people usually buy acai berries in powdered form which can be used to make drinks.

Due to their purported antioxidant content, acai berry products are popular with “health food” 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 carotenoids, but in the specified serving sizes of acai powder, this does not represent a significant amount (2).

The supposed benefits of acai powder come from the polyphenol content. In fact, studies show freeze-dried acai powder has an exceptionally high polyphenol count (3, 4).

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

There are also some questionable marketing campaigns with exaggerated claims that support various acai products.

Key Point: Acai powder may be high in potentially beneficial polyphenols, but it is overly expensive.

#2. Blackberry

Picture of blackberries.

Blackberries grow all around the world, and they are among the best-tasting berries too.

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 polyphenols.

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

For a full guide to blackberries, see here.

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. (7)

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 (8):

  • Vitamin C: 58% RDA

Black raspberries have also demonstrated anti-carcinogenic properties in cell and pre-clinical studies. These studies show that black raspberries have anti-inflammatory, antiproliferative, and tumor-suppressive activity (9, 10, 11).

However, it should be noted that pre-clinical trials are very different from studies in the human body.

Like many other berries, black raspberries make a great-tasting combination with a bit of heavy cream.

Key Point: Black raspberries are similar to blackberries and raspberries, but a little different in flavor.

#4. Blueberry

Picture of blueberries on a plate.

As one of the most common types of berry, almost everyone has heard someone talking 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 a higher carbohydrate content and a sweeter taste.

Nutrients and Health Benefits

Blueberries provide a reasonable source of (12):

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

In the same fashion as blackberries, some studies suggest that blueberries may exert a protective effect against LDL oxidation (13, 14).

Cell studies also show that blueberries have anti-carcinogenic properties, as well as the ability to improve insulin sensitivity (15, 16, 17).

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 as fresh (18).

See this guide to wild blueberries for more information.

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

#5. Boysenberry

Picture of a boysenberry hanging from a plant.

Boysenberries are one of the lesser-known berries.

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 (19):

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

Boysenberries may also have some health benefits.

There is little human research on boysenberries. However, animal studies show that boysenberry polyphenols can reduce blood pressure and improve endothelial function (20).

Key Point: Boysenberries are a tasty but slightly lesser known berry.

#6. Chokeberry (Aronia Berries)

Picture of some chokeberries (Aronia).

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

Additionally, they can have a dry mouth taste due to their high tannin content (21).

However, they do contain a decent amount 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 (22):

  • 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, but watch out for exaggerated health claims.

Generally speaking, eating real fruit is likely more beneficial than some powdered product.

Research on chokeberries has demonstrated that:

  • In a randomized controlled trial, “dietary achievable amounts” of chokeberries, equivalent to 75 grams, improved vascular function and gut bacteria composition (23).
  • Cell studies suggest that polyphenols in chokeberries may 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: Chokeberries are healthy, but they are not among the tastiest berries.

#7. Cloudberry

Picture of some cloudberries.

Cloudberries are an amber-orange colored fruit with 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.

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 cell studies (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.

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 contain significant amounts of sugar. For those that wish to buy cranberries without added sugar, be careful to check the label.

Interestingly, cranberry juice is sometimes recommended as a treatment for urinary tract infections (UTIs).

However, many of the studies behind these recommendations are industry-sponsored, and most high-quality research fails to find evidence to support these claims. For instance, two systematic reviews of the evidence found little to substantiate the claims that cranberries can prevent UTIs (29, 30).

For a full guide to cranberries, see this guide here.

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 tiny berries 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 (31):

  • 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 purported health benefits.

Key Point: Elderberries are a great source of nutrients, but they are not so good for the taste buds.

#10. Goji Berry (Wolfberry)

Picture of a girl eating goji berries.Growing in prominence 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 as a dried fruit, they also have a higher sugar content than other types of berries.

Goji berries contain the antioxidant zeaxanthin, which may have benefits for our eyesight.

On this note, a recent study showed that 90-day supplementation with goji berries significantly increased blood levels of zeaxanthin levels (33).

What do Goji Berries Taste Like?

On the positive side, goji berries have an enjoyable taste.

Chewy, flavorful, tough, but soft inside… a little sweet and slightly bitter. Goji berries offer a lot of different flavors.

Key Point: While goji berries are not quite the “superfood” that marketing efforts often claim, they are relatively nutritious.

#11. Gooseberry

Picture of some fresh green gooseberries.

Gooseberries are a sour, tart berry that grows 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.

However, they are also a little sweet, especially when fully ripe, which somewhat balances the taste.

See this complete guide to gooseberries for more information.

Key Point: Gooseberries are a tasty-but-sour berry, and they’re an excellent source of vitamin C.

#12. Huckleberry

Picture of someone with huckleberries in their hand.

If you’ve ever seen huckleberries, 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 (35).

Like other dark purple fruit, huckleberries are also high in anthocyanin flavonoids (36).

Huckleberries vs. Blueberries: What’s the Difference?

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

For one thing, blueberries contain more carbohydrate, and thus a higher amount of calories too.

Therefore, the taste is also a little different – with blueberries having a 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 flavonoids, and a range of commercial powders and drinks have sprung 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 (37):

  • Vitamin C: 72% RDA

Although lingonberries may contain a good amount of polyphenols, so do real berries, and at a much more economical price too.

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

In healthy human volunteers, consuming lingonberries alongside 50 grams of glucose lessened the glycemic (blood glucose) response. However, consuming a lingonberry powder drink with glucose had zero effect (38).

Based on rodent studies, lingonberries may also lead to a healthier gut microbiota and reduced plasma markers of inflammation (39).

Key Point: Like most berries, lingonberries have some evidence of benefit, and they’re a rich source of vitamin C.

#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

Loganberries provide the following nutrients (40):

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

The loganberry is 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, loganberries were accidentally created by a horticulturist in the late 19th century.

The berries can be eaten fresh or used to make various condiments.

Similar to other types of berries, loganberries are high in vitamin C and contain potentially beneficial flavonoids (41).

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 common 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 (42):

  • 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.

(For more fiber-rich fruit, see this guide to fruits high in fiber).

According to a wide range of studies, raspberries may have beneficial effects on human health (43).

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

Key Point: Raspberries are one of the world’s favorite berries. They also taste great with cream.

16. Red Mulberry

Picture showing red mulberries.

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 (44):

  • 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 (45):

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

Salmonberries have a bright orange color, and the taste is slightly sweet, a tiny bit sour, and very juicy.

It can be difficult to find salmonberries in stores, but many people enjoy picking their own.

Don’t know where to start?

This excellent guide to foraging for salmonberries might help.

Regarding their health benefits, salmonberries are a good source of manganese and vitamins A, C, and K. Additionally, studies suggest that wild salmonberries are an exceptional source of polyphenols (46).

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 (47):

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

Strawberries are one of the biggest berry varieties around.

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

Regarding their potential health benefits, a recent meta-analysis of fourteen clinical trials found that strawberry intake improved several risk factors for cardiovascular disease. These included lowering the rate of LDL oxidation and a decrease in inflammatory markers (48).

Key Point: Strawberries are a very common fruit, but that doesn’t mean they are any less beneficial 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 (49).

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 (50)

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 (51):

  • 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.

Also, remember that dried mulberries are much more concentrated than the fresh variety, so you only need a small handful for a serving.

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

Types of Berries Infographic

Here you can see a summary of this information on berries in a graphical format:

Types of Berries Infographic.

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Final Thoughts

Overall, all berries are an excellent and healthy dietary choice. They are nutrient-dense and (usually) very tasty too.

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

Which berry is the best?

The answer to that is simply the berry that each individual enjoys the most.

Related Articles

Goji Berries: Nutrition, Benefits and Concerns

Strawberries 101: Nutrition Facts, Benefits and Tasty Recipes

26 Types of Olives: a Guide to the Healthy Fruit

Rambutan Fruit: What Is It and What Health Benefits Does It Have?

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Godfrey robinson
Godfrey robinson
1 year ago

Hi, how about jostaberries, kiwiberries, youngberries….etc. loved the article. Thx

1 year ago

black mulberry & Blueberry its so yummy

2 years ago

Fun article, I was hoping to see golden berries (Peruvian ground cherries) on the list.

Quick Note: you labeled the ‘Logan Berry’ nutritional info as “lingonberry”

Lazarus Muhindo
Lazarus Muhindo
3 years ago

Bitter berries which are locally known as Katunguma are missing on the list