Berries for weight loss: What science says about their benefits

Berries are more than just a sweet addition to your diet; they pack a powerful punch when it comes to health benefits.

These tiny fruits are not only low in calories but also rich in fibre, antioxidants, and essential nutrients to support your journey towards a healthy body (and a healthy weight). But what does science say about the link between berries and weight loss?

In this article, we’ll do a deep dive into the nutritional value of common types of berries, explore how they can help with weight control, and dive into the science behind their fat-burning potential.

Nutritional value of berries

Here's the nutritional value and health benefits of some of the most common berries:

Strawberries

Did you know that one cup of strawberries provides you with more than your daily recommended vitamin C intake?

These delicious berries are packed full of nutrients — not just vitamin C, but manganese, folate, magnesium, potassium, and plenty of antioxidants to protect against inflammation, skin damage, and chronic disease.

A 100-gram serving of raw strawberries contains [1]:

• Calories: 32
• Protein: 0.7 grams
• Carbs: 7.7 grams
• Fibre: 2 grams

Blueberries

Just like strawberries, blueberries are loaded with antioxidants, particularly flavonoids. Research suggests that a flavonoid-rich diet can reduce your risk of diabetes, cardiovascular disease, and even certain cancers [2][3].

Blueberries also provide you with a good dose of vitamins C and K, as well as manganese and potassium.

A 100-gram serving of raw blueberries has [4]:

• Calories: 57
• Protein: 0.7 grams
• Carbs: 14.6 grams
• Fibre: 2.4 grams

Raspberries

You'll start to notice a pattern here, but raspberries are an excellent source of vitamin C, manganese, and antioxidants. These berries also contain small amounts of vitamin A, calcium, and zinc.

A 100-gram serving of raw raspberries offers [5]:

• Calories: 53
• Protein: 1.2 grams
• Carbs: 12 grams
• Fibre: 6.5 grams

Blackberries

Blackberries are rich in polyphenols, a type of antioxidant that helps combat free radicals to prevent issues like heart disease, autoimmune conditions and ageing skin [6][7][8], while keeping your inflammation response operating properly [9].

A 100-gram serving of raw blackberries has [10]:

• Calories: 43
• Protein: 1.4 grams
• Carbs: 10 grams
• Fibre: 5 grams

Cranberries

Though not as readily available as the berries listed above, cranberries are just as nutritious. They're particularly rich in vitamin C and antioxidants, but also provide a good amount of manganese, vitamins E and K1, and copper.

Most of us know cranberry as a natural remedy against UTIs [11], but these mighty berries also support heart health, may help prevent ulcers, and potentially reduce the risk of stomach cancer [12].

A 100-gram serving of raw cranberries has [13]:

• Calories: 46
• Protein: 0.4 grams
• Carbs: 12.2 grams
• Fibre: 4.6 grams

Acai berries

Acai berries are touted as a superfood and for good reason. They're believed to have more antioxidant content than all the other berries listed in this article [14], and boast 3 times more antioxidants than blueberries [15].

A 100-gram serving of frozen acai berry pulp provides [16]:

• Calories: 70
• Protein: 2 grams
• Carbs: 4 grams
• Fibre: 2 grams

Are berries good for weight loss?

They certainly are and for three main reasons.

High fibre content

Firstly, berries are high in fibre, a type of carbohydrate known to support weight loss.

Fibre slows down digestion and takes up more space in your stomach compared to other nutrients, which helps you to stay fuller for longer and prevents you from overeating or snacking between meals. This makes it easier to stick to your calorie deficit.

Fibre also stabilises your blood sugar levels and reduces the severity or frequency of energy crashes, making it less likely that you'll reach for high-sugar, calorie-dense snacks.

Lastly, a high-fibre diet promotes regular bowel movements and supports digestive health, resulting in better nutrient absorption, reduced bloating, and improved metabolism.

High water content and low calories

Berries have high water content; raspberries are 85% water, blueberries 84%, and strawberries a whopping 92% [17][18][19].

This means that berries help you feel satiated for longer while consuming fewer calories — which is why they're a staple in so many calorie-deficit diets.

On top of this, water-rich foods help you feel hydrated, which can promote weight loss by increasing energy expenditure — which is the number of calories you burn at rest.

Low glycemic index

Berries have a low glycemic index (GI), meaning they release energy slowly, causing a lower and slower spike in blood sugar levels, keeping your glucose levels stable, and preventing cravings.

This helps reduce the risk of insulin spikes (which could otherwise lead to fat storage) and supports steady energy levels throughout the day.

And, stable glucose levels contribute to a better mood and can help prevent emotional eating.

Do berries burn fat?

Let us start by saying that no one food can make you lose body fat, and relying on berries alone to melt away body fat magically is simply not realistic (or effective).

Having said that, berries can be a great addition to weight-loss diet for all the reasons listed above.

Interestingly, a recent study suggests that consuming 1 cup of wild blueberries a day for 2 weeks can accelerate fat-burning during moderate-intensity exercise [20].

However, this study was done on 11 aerobically trained males, so the results may not apply to everyone.

Other research has found that berry extracts can reduce the size of fat cells. They do so by giving stubborn white fat cells properties similar to brown fat, which is metabolically active and helps burn calories (instead of storing them) [21].

Do berries lose nutritional value when frozen, dried or cooked?

So far in this article, we've been focusing on fresh berries, but it's also very common to enjoy them frozen, dried, or even cooked. The question is, does the nutritional value stay the same?

Frozen berries: Nutritional value stays largely the same

Freezing berries doesn't impact their fibre, antioxidant, or mineral content. Some studies suggest that there may be a very slight reduction in vitamin C, but nothing too significant [22].

Dried berries: Some nutritional value is lost

Dried berries retain most of their antioxidant properties, as well as their fibre and mineral content.

However, vitamin C is sensitive to heat, light and air, so drying berries at high temperatures can reduce their vitamin C content. Freeze-drying may be a better option for preserving nutrients.

Another factor to consider is that dried berries have a higher sugar concentration due to the removal of water, which means they're more calorie-dense than their fresh counterparts.

Cooked berries: Some nutritional value is lost

Cooking berries affects their nutritional profile, but the extent of the nutritional loss depends on the cooking method used.

As mentioned before, vitamin C is heat-sensitive, so boiling or baking berries can significantly reduce their vitamin C content. Lower-temperature methods like steaming may preserve more of this vitamin.

Certain antioxidants are also sensitive to high temperatures, although research suggests that some antioxidant compounds can stay the same if berries are cooked at low temperatures or for a short period [23].

As for fibre and minerals, both stay relatively stable during cooking.

Similar to dried berries, cooking can cause the sugar content to concentrate, which may not be ideal for weight control.

Ways to add berries to your diet

There's so much to love about berries and one of our favourite things is how versatile they are. Here are a few ways you can enjoy berries:

• In smoothies: Blend fresh or frozen berries with your milk of choice, protein powder, and spinach for a high-protein, super-filling smoothie. Another delicious idea is to make a smoothie bowl by combining frozen berries, frozen banana, a splash of milk and a drop of vanilla extract, and top it off with nuts and a drizzle of honey.
• Flavoured water: Bored of plain water? Infuse it with a mix of fresh berries for a sweet, refreshing drink.
• In salads: Strawberries pair perfectly with rocket, feta cheese, and a balsamic dressing. Blueberries are another great addition to salads, and so are cranberries for a touch of tartness.
• On a Greek yogurt bowl: Frozen berries on Greek yogurt with a drizzle of honey make for a great high-protein snack or breakfast. A berry parfait is another delicious option and you can add some granola as well (just make sure it's not too high in calories or sugar!)
• In baked goods: Add a touch of natural sweetness to your pancakes or muffins by mixing berries into the batter. We also like to use protein powder in baked treats to make them extra satiating without sacrificing flavour.
• Acai bowl: Blend frozen acai pulp with banana and a splash of milk, and top it off with low-calorie granola, nuts or seeds, a drizzle of honey, and fresh fruits (strawberries and kiwi are both excellent options).

Other weight loss-friendly fruits

Let us start by debunking a common myth. Some believe that because fruit contains natural sugar, it shouldn't be part of a weight loss meal plan — but that's not necessarily true.

There are plenty of low-calorie fruits you can include in a balanced diet that will provide you with an array of vitamins and minerals, as well as support weight loss in a healthy, sustainable way:

• Papaya: 32 calories per 100 g
• Pineapple: 36 calories per 100 g
• Peaches: 39 calories per serving
• Oranges: 41 calories per serving
• Kiwi: 44 calories per serving
• Cherries: 44 calories per serving
• Watermelon: 45-60 calories per 1 cup
• Plums: 46 calories per 100 g
• Mango: 56 calories per 100 g
• Grapes: 65 calories per 100 g
• Lychee: 66 calories per 100 g
• Apples: 72 calories per serving
• Pomegranate: 83 calories per 100 g
• Passionfruit: 97 calories per 100 g
• Pears: 100 calories per serving
• Dragon fruit: 102 calories per serving
• Grapefruit: 104 calories per serving

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