RANKED: The 17 most nutritious berries for you
From blueberries to blackberries, by the time summer rolls around, it's hard to resist adding sweet, sometimes tart berries to virtually everything.
But is there a berry that is healthier than the rest? We decided to investigate.
The botanical term "berry" is pretty broad. Technically, a berry is any fleshy fruit that has a singular ovary, so everything from a watermelon to an eggplant qualifies.
So for this ranking, we've stuck to edible berries that fit the botanical description without getting too broad while also throwing in some berries that are technically misnomers.
To rank them, we stacked up their nutritional content. Areas like total carbohydrates and calories worked against their ranking, while vitamins A, B6, C, potassium, iron, and fiber counted toward a better ranking. All the berries were counted in one-cup increments in their raw form.
No. 17: Huckleberries
Huckleberries, the state fruit of Idaho, don't have a lot of nutritional content going for them. They have very few vitamins and nutrients. Huckleberries are typically only found in the wild, but if you can find them, they taste good on their own or in pastries.
Calories per cup: 126
No. 16: Grapes
Grapes, surprisingly, are berries, but they don't offer much in the way of nutrition compared with others. They are mostly just water and sugar.
Calories per cup: 62
No. 15: Blueberries
Blueberries, like grapes, are mostly just water and sugar, though blueberries contain a quarter of your daily vitamin C intake.
Calories per cup: 85
No. 14: Bananas
Bananas are another surprising berry. They have some of the highest potassium of the berries on the list, but they also contain a fair amount of sugar at 18 grams per cup. And, if you're feeling adventurous, consider eating their peels to get more fiber and vitamin C.
Calories per cup: 133
No. 13: Pomegranates
Pomegranates are known for being packed with antioxidants. They're high in potassium and fiber. A cup of seeds will get you 28% of your daily vitamin C content.
Calories per cup: 144
No. 12: Boysenberries
Boysenberries originated from blackberries crossed with raspberries or loganberries. They contain 20% of your daily total carbohydrates per cup, but also pack in vitamins, minerals, and fiber, with the added bonus of 2.5 grams of protein.
Calories per cup: 225
No. 11: Cranberries
Cranberries, though not typically eaten raw, are often used in sauces to add a tart flavor. Cranberries are relatively low in calories, and they're a good source of vitamin C and fiber.
Calories per cup: 46
No. 10: Lychees
Lychees are sweet fruit, native to southern China. They have a floral taste and skin that looks a little bit like an alligator's. They also have more than 200% of the daily recommended intake of vitamin C.
Calories per cup: 125
No. 9: Raspberries
Raspberries, although not technically berries because of their multiple ovaries, still join our list as "false berries." A cup will get you half of your daily vitamin C content, 8 grams of fiber, and possibly some stained fingers.
Calories per cup: 65
No. 8: Strawberries
Strawberries, also "false berries," edge out raspberries thanks to their low caloric content. A cup of these berries has more than 140% of your daily vitamin C.
Calories per cup: 47
No. 7: Gooseberries
Gooseberries may look like weird grapes, but they make up for it with their high fiber content, along with potassium and 70% of your daily recommended vitamin C. They taste a bit like sour grapes when eaten raw.
Calories per cup: 66
No. 6: Red currants
Currants can be delicious in jams or on their own. One cup contains 76% of your daily recommended vitamin C, as well as 20% of your daily recommended fiber.
Calories per cup: 63
No. 5: Mulberries
Mulberries, which can range in color from red to deep purple or black, have a sweet taste that's accompanied by lots of vitamin C and iron.
Calories per cup: 60
No. 4: Kiwis
Kiwis are also considered berries, and they pack in the most potassium of any fruits on this list, with 16% of the daily recommended amount in one cup. They also have the most vitamin C (278% of the daily value) of the fruits on this list, though kiwis contain a fair amount of sugar.
Calories per cup: 110
No. 3: Tomatoes
Tomatoes have the fewest calories and highest amount of vitamin A of any berry on this list.
Calories per cup: 26
No. 2: Blackberries
Blackberries consistently had high nutritional content across the board, with almost a third of the daily recommended fiber per cup. They are also relatively low in carbohydrates.
Calories per cup: 62
No. 1: Elderberries
Elderberries, not particularly common in grocery stores, climbed to the top of the list. They're high in potassium, fiber, iron, vitamin B6, and vitamin C.
They can be eaten raw, though it's recommended that you cook them down into a syrup or add them to baked goods because they have toxins that can make you feel sick.
Calories per cup: 106
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