You likely know that berries can be very helpful when trying to lose weight. But do you know these 10 of the best berries for weight loss?
Berries, fruits with certain specific attributes, are great for weight loss for a variety of reasons.
While different types of berries have varying nutrient contents, most of them are relatively high in fiber and at the same time relatively low in calories.
It’s true that vegetables are generally even lower in calories but berries are still a great addition to your weight loss diet.
On top of that berries also often contain a lot of micronutrients that can be beneficial for health and weight loss.
This list will stick to foods commonly described as berries. From a botanical definition standpoint some of these are not actually berries and other “berries” are not present.
The differences between these berries won’t make that much of a difference when it comes to losing weight. If you like all these berries equally you might as well choose the alternatives that are slightly better for weight loss.
1. Blackberries
The first berry on this list, blackberries, may not be the lowest in calories but its amazing fiber, vitamins, and minerals content makes it one of the best options for weight loss.
The micronutrients in blackberries can offer a wide variety of health benefits (1, 2). One small study even found that blackberries may promote fat oxidation and improve insulin sensitivity (3).
100 grams of raw blackberries contains (4):
- Calories: 43
- Protein: 1.4 grams
- Carbs: 10.2 grams
- Part of the carbs that is fiber: 5.3 grams
- Fat: 0.5 grams
- Vitamin C: 35% of the DV (Daily Value)
- Manganese: 32% of the DV
- Vitamin K: 25% of the DV
- Copper: 8% of the DV
- Vitamin E: 6% of the DV
- Folate: 6% of the DV
- Magnesium: 5% of the DV
- Potassium: 5% of the DV
And some other vitamins and minerals in smaller amounts.
Like most berries, blackberries combine great with foods like yogurt and oatmeal. When trying to lose weight you generally want to avoid blackberry juice and dessert recipes with blackberries like muffins, pancakes, crumble, waffles, cake,…
2. Gooseberries
Unlike most of the other berries in this list, gooseberries have a slightly more sour taste. This may put off some people but it doesn’t change the fact that gooseberries can be helpful for weight loss.
100 grams of raw gooseberries contains (5):
- Calories: 44
- Protein: 0.9 grams
- Carbs: 10.2 grams
- Part of the carbs that is fiber: 4.3 grams
- Fat: 0.6 grams
- Vitamin C: 46% of the DV (Daily Value)
- Manganese: 7% of the DV
- Vitamin A: 6% of the DV
- Potassium: 6% of the DV
And some other vitamins and minerals in smaller amounts.
3. Cranberries
The next berry for weight loss is a popular option, especially during the holidays. Cranberries play a role in a wide variety of recipes ranging from raw on their own to cranberry sauce.
100 grams of raw cranberries contains (6):
- Calories: 46
- Protein: 0.4 grams
- Carbs: 12.2 grams
- Part of the carbs that is fiber: 4.6 grams
- Fat: 0.1 grams
- Vitamin C: 22% of the DV (Daily Value)
- Manganese: 18% of the DV
- Vitamin E: 6% of the DV
- Vitamin K: 6% of the DV
And some other vitamins and minerals in smaller amounts.
One of the most common ways to implement more cranberries in a diet is in the form of cranberry juice.
When trying to lose weight you generally want to stick to eating calories from solid food instead of drinking liquid calories.
You certainly want to stay away from cranberry juice that contains a lot of added sugars and sweeteners.
4. Raspberries
Raspberries are a type of berry available in a variety of colors but most commonly found in the color red. They are a great source of fiber and vitamin C.
100 grams of raw raspberries contains (7):
- Calories: 52
- Protein: 1.2 grams
- Carbs: 11.9 grams
- Part of the carbs that is fiber: 6.5 grams
- Fat: 0.7 grams
- Vitamin C: 44% of the DV (Daily Value)
- Manganese: 34% of the DV
- Vitamin K: 10% of the DV
- Folate: 5% of the DV
- Magnesium: 5% of the DV
And some other vitamins and minerals in smaller amounts.
5. Strawberries
The next fruit on this list are strawberries. Besides being one of the most popular options, strawberries are also the lowest calorie fruit on this list. Unfortunately the amount of fiber in strawberries is also one of the lower ones on this list.
In any case, for most people strawberries are a great addition to their weight loss diet.
100 grams of raw strawberries contains (8):
- Calories: 32
- Protein: 0.7 grams
- Carbs: 7.7 grams
- Part of the carbs that is fiber: 2 grams
- Fat: 0.3 grams
- Vitamin C: 98% of the DV (Daily Value)
- Manganese: 19% of the DV
- Folate: 6% of the DV
And some other vitamins and minerals in smaller amounts.
Some people like to eat strawberries dipped in chocolate. While tasty, this combination can slow down or stop your weight loss progress if you overdo it.
6. Currants
Currants may not be as popular as some of the other berries on this list but they can definitely help you on your weight loss journey with their fiber content and low calorie count.
100 grams of raw currants (red & white) contains (9):
- Calories: 56
- Protein: 1.4 grams
- Carbs: 13.8 grams
- Part of the carbs that is fiber: 4.3 grams
- Fat: 0.2 grams
- Vitamin C: 68% of the DV (Daily Value)
- Vitamin K: 14% of the DV
- Manganese: 9% of the DV
- Potassium: 8% of the DV
- Iron: 6% of the DV
- Copper: 5% of the DV
And some other vitamins and minerals in smaller amounts.
7. Mulberries
Another type of berry that is less popular is mulberries. This berry doesn’t have the largest amount of fiber but due to its low calorie count mulberries can be helpful for losing weight.
100 grams of raw mulberries contains (10):
- Calories: 43
- Protein: 1.4 grams
- Carbs: 9.8 grams
- Part of the carbs that is fiber: 1.7 grams
- Fat: 0.4 grams
- Vitamin C: 61% of the DV (Daily Value)
- Vitamin K: 10% of the DV
- Iron: 10% of the DV
- Riboflavin: 6% of the DV
- Potassium: 6% of the DV
- Magnesium: 5% of the DV
And some other vitamins and minerals in smaller amounts.
8. Elderberries
Unlike the other options on this list you should not eat elderberries raw. This can lead to nausea, vomiting, and diarrhea (11).
After boiling them however, elderberries can help you a lot with reducing hunger because of their large amount of fiber.
100 grams of raw elderberries contains (12):
- Calories: 73
- Protein: 0.7 grams
- Carbs: 18.4 grams
- Part of the carbs that is fiber: 7 grams
- Fat: 0.5 grams
- Vitamin C: 60% of the DV (Daily Value)
- Vitamin A: 12% of the DV
- Vitamin B6: 11% of the DV
- Iron: 9% of the DV
- Potassium: 8% of the DV
- Thiamin: 5% of the DV
And some other vitamins and minerals in smaller amounts.
There are also elderberry tea, syrup, juice, and supplements. When trying to lose weight you mainly want to stick to boiled elderberries and elderberry tea.
9. Blueberries
Blueberries are especially popular due to the wide variety of health benefits associated with them. One of their benefits is being able to help you stay at a healthy weight.
100 grams of raw blueberries contains (13):
- Calories: 57
- Protein: 0.7 grams
- Carbs: 14.5 grams
- Part of the carbs that is fiber: 2.4 grams
- Fat: 0.3 grams
- Vitamin K: 24% of the DV (Daily Value)
- Manganese: 17% of the DV
- Vitamin C: 16% of the DV
And some other vitamins and minerals in smaller amounts.
10. Grapes
Even though they are near the bottom of this list grapes can still be a good addition to a weight loss diet.
Nonetheless, if you don’t particularly like grapes there are better fruit choices when trying to lose weight.
100 grams of raw grapes contains (14):
- Calories: 69
- Protein: 0.7 grams
- Carbs: 18.1 grams
- Part of the carbs that is fiber: 0.9 grams
- Fat: 0.2 grams
- Vitamin K: 18% of the DV (Daily Value)
- Vitamin C: 18% of the DV
- Copper: 6% of the DV
- Thiamin: 5% of the DV
- Potassium: 5% of the DV
And some other vitamins and minerals in smaller amounts.
Much to the regret of many people, red wine isn’t helpful for weight loss. Whole grapes are generally also better for weight loss than raisins which are dried grapes.
