The
term “berry” has a very board meaning, but in everyday language, a
berry is a small, pulpy and often edible fruit. Here are ranked berries
that fit this meaning but also some berries that are technically
misnomers.
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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