12 ounces of cranberries equals how many cups

The 8 Healthiest Berries You Can Eat

Berries and small, soft, round fruits in various colors - mainly blue, red or purple. They have a sweet or auric taste and are often used in jams


Berries are small, soft, round fruits of various colors - mainly blue, red, or purple.

They have a sweet or sour taste and are widely used in jams, jams, and desserts.

Berries tend to have a good nutritional profile. They're usually high in fiber, vitamin C, and antioxidant polyphenols.

As a result, including berries in your diet can help prevent and reduce the symptoms of many chronic diseases.

Here are 8 of the healthiest berries you can eat.

1. Blueberries

Blueberries are popular berries that serve as an excellent source of vitamin K.

One cup (148 grams) of blueberries provides the following nutrients (1):

  • Calories: 84
  • Fiber: 3.6 grams
  • Vitamin C: 16% of the DV
  • Vitamin K: 24% of the DV
  • Manganese: 22% of the DV

Blueberries also contain antioxidant polyphenols called anthocyanins (2).

Blueberry anthocyanins can reduce oxidative stress and thus lower the risk of heart disease in both healthy people and those at high risk of disease (3, 4, 5, 6).

In addition, blueberries can improve other aspects of heart health by lowering the “bad” LDL cholesterol in the blood, reducing the risk of a heart attack, and improving the functioning of the arteries (7, 8, 9).

Blueberries can also lower your risk of developing diabetes. Studies have shown that blueberries or bioactive blueberry compounds can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26% (10, 11).

A large observational study found that people who eat blueberries also have slower cognitive decline, meaning their brains stay healthier as they age (12).

However, more research is needed to determine the exact role blueberries play in brain health.

SummaryBlueberries contain good amounts of fiber, vitamin C, and antioxidant anthocyanins. Consuming blueberries can help reduce risk factors for heart disease and diabetes.

2. raspberries

Raspberries are often used in desserts and are a very good source of fiber.

One cup (123 grams) of raspberries provides (13):

  • Calories: 64
  • Fiber: 8 grams
  • Vitamin C: 36% of the DV
  • Vitamin K: 8% of the DV
  • Manganese: 36% of the DV

Raspberries also contain antioxidant polyphenols called ellagitannins, which can help reduce oxidative stress (14).

One study showed that oxidative stress caused by exercise decreased significantly when cyclists consumed a drink containing raspberries and other berries (15).

The most commonly consumed raspberries are the American red or European red varieties. There are many different types of raspberries, however, and black raspberries have been shown to have a number of health benefits as well.

Black raspberries can be especially good for heart health. Studies have shown that black raspberries can lower risk factors for heart disease such as blood pressure and blood cholesterol (16, 17, 18).

Other studies have shown that black raspberries can reduce inflammation in people with metabolic syndrome (19).

However, these studies were very small. More research is needed to confirm the benefits of black raspberries.

Summary Raspberries are full of fiber and antioxidant polyphenols. Black raspberries, in particular, can be beneficial for heart health.

3. Goji berries

Goji berries, also called wolfberries, come from China and are used in traditional medicine. They have become very popular in the western world lately.

One ounce (28 grams) of dried goji berries provides (20):

  • Calories: 98
  • Fiber: 3.7 grams
  • Vitamin C: 15% of the DV
  • Vitamin A: 42% of the DV
  • Iron: 11% of the DV

Goji berries are also high in vitamin A and zeaxanthin, both of which are important for eye health.

A study of 150 elderly people found that consuming 14 grams of a proprietary milk-based goji berry formulation reduced the decline in eye health due to aging. This study, along with a second similar study, showed that consumption of goji berries can increase levels of zeaxanthin in the blood (21, 22).

Like many other berries, goji berries contain antioxidant polyphenols. One study found that drinking goji berry juice for 30 days increased antioxidants in the blood of healthy, elderly Chinese (23).

Another study found that drinking goji berry juice for 2 weeks increased metabolism and decreased waist size in overweight people (24).

SummaryGoji berries are particularly rich in nutrients that contribute to eye health. They also contain important antioxidants.

4. Strawberries

Strawberries are one of the most widely consumed berries in the world and one of the best sources of vitamin C.

One cup (144 grams) of whole strawberries provides (25):

  • Calories: 46
  • Fiber: 3 grams
  • Vitamin C: 97% of the DV
  • Manganese: 24% of the DV

Strawberries are good for heart health. In fact, a study of over 93,000 women found that those who ate more than 3 servings of strawberries and blueberries per week were over 30% less likely to have a heart attack (26).

Other studies have shown that strawberries can reduce a number of risk factors for heart disease such as blood cholesterol, triglycerides, and oxidative stress (27, 28, 29, 30).

Strawberries can also reduce inflammation by lowering inflammatory chemicals in the blood like IL-1β, IL-6, and C-reactive protein (CRP) (31, 32, 33).

In addition, strawberries can help control blood sugar levels, which is important in preventing diabetes (33).

A study of over 200,000 people found that eating strawberries can reduce the risk of type 2 diabetes by up to 18% (34).

Finally, another study showed that consuming 2 ounces (60 grams) of freeze-dried strawberry powder per day reduced oxidative stress and inflammatory chemicals in people at high risk of developing esophageal cancer (35).

Summary Strawberries are an excellent source of vitamin C. They have been shown to reduce risk factors for heart disease and help control blood sugar.

5. blueberries

Blueberries are very similar to blueberries, and the two are often confused with one another. Blueberries are native to Europe while blueberries are native to North America.

100 g of blueberries provide (36):

  • Calories: 43
  • Fiber: 4.6 grams
  • Vitamin C: 16% of the DV
  • Vitamin E: 12% of the DV

Many scientific studies have shown that blueberries are effective at reducing inflammation.

Some studies have shown that eating blueberries or drinking blueberry juice can reduce inflammation in people who are at risk of heart disease or metabolic syndrome (37, 38).

Another study of 110 women found that consuming blueberries for about 1 month lowered levels of endothelial markers, which are involved in the development of heart disease. Blueberries also reduced waist circumference by 1.2 cm (0.5 in) and weight by 0.2 kg (0.4 pounds) (39).

A separate study found that a diet high in blueberries, whole grains, and fish lowered blood sugar in people with high blood sugar (40).

Blueberries can also raise "good" HDL cholesterol and lower "bad" LDL cholesterol (41, 42).

Summary Blueberries are similar to blueberries and have anti-inflammatory properties. They can also help lower weight and lower blood cholesterol.

6. Acai berries

Acai berries grow on acai palms, which are native to the Brazilian Amazon.

They have become popular supplements because of their high antioxidant content.

100 g acai berry puree provide (43):

  • Calories: 70
  • Fiber: 5 grams

Remember that acai berries are often eaten dried or freeze-dried, which can affect their nutritional levels.

Acai berries are one of the best sources of antioxidant polyphenols and can contain up to ten times more antioxidants than blueberries (44).

When consumed as juice or pulp, acai berries can increase antioxidant levels in the blood and reduce the chemicals involved in oxidative stress (45, 46).

In addition, acai berry pulp has been shown to lower blood sugar, insulin and blood cholesterol levels in overweight adults who consumed 200 grams per day for 1 month (47).

These effects have also been shown in athletes. Drinking 3 ounces (100 ml) of an acai juice blend for 6 weeks lowered blood cholesterol and post-workout oxidative stress, which can speed recovery from muscle damage (48).

The antioxidants in acai can also help relieve symptoms of osteoarthritis. A study in people with osteoarthritis found that drinking 4 ounces (120 ml) of acai juice per day for 12 weeks significantly reduced pain and improved daily life (49).

SummaryAcai berries contain large amounts of antioxidants that can help lower blood cholesterol and oxidative stress, and even relieve symptoms of osteoarthritis.

7. Cranberries

Cranberries are an extremely healthy fruit with a sour taste.

They are rarely eaten raw. Instead, they are commonly consumed as juice.

1 cup (110 grams) raw cranberries provides (50):

  • Calories: 46
  • Fiber: 3.6 grams
  • Vitamin C: 16% of the DV
  • Manganese: 12% of the DV

Like other berries, cranberries contain antioxidant polyphenols. However, most of these antioxidants are found in the skin of the cranberry. Therefore, cranberry juice does not contain as many polyphenols (51).

The most well-known health benefit of cranberries is their ability to reduce the risk of urinary tract infections (UTIs).

Certain chemicals in cranberries prevent the bacteria E. coli do not stick to the wall of the bladder or urinary tract, which reduces the risk of infection (52, 53).

A number of studies have shown that drinking cranberry juice or taking cranberry supplements can reduce the risk of urinary tract infections (54, 55, 56, 57).

Cranberry juice can also reduce the risk of other infections.

H. pylori is a type of bacteria that can cause stomach ulcers and cancer. A number of studies have shown that cranberry juice can prevent it H. pylori do not stick to the stomach wall and thus prevent infection (58, 59).

Cranberry juice has also shown various heart health benefits. Many studies have found that drinking cranberry juice can lower cholesterol, blood pressure, oxidative stress, and "stiffness" of the arteries (60, 61, 62, 63).

However, it's best to avoid varieties of cranberry juice that are high in added sugar.

SummaryCranberries and cranberry juice can reduce the risk of urinary tract and stomach infections and improve heart health. However, it is best to avoid juices with a lot of added sugar.

8. Grapes

Grapes are often consumed either as whole, raw fruit or as juice, wine, raisins, or vinegar.

One cup (151 grams) of whole raw grapes provides (64):

  • Calories: 104
  • Fiber: 1.4 grams
  • Vitamin C: 5% of the DV
  • Vitamin K: 18% of the DV

The skin and seeds of grapes are an excellent source of antioxidant polyphenols. A number of studies have shown that grape seed polyphenol extracts can lower both blood pressure and heart rate (65, 66).

However, many of these studies were small. Other studies claim that the effect of polyphenols on blood pressure remains unclear (67).

One large observational study found that eating grapes or raisins three times a week was linked to a 12% reduction in the risk of type 2 diabetes (68).

Another study found that consuming 17 ounces (500 grams) of grapes per day for 8 weeks lowered blood cholesterol and oxidative stress in people with high cholesterol (69).

Finally, grape juice can even benefit brain health. A small study of 25 women found that drinking 12 ounces (355 ml) of Concord grape juice daily for 12 weeks improved memory and driving performance significantly (70).

SummaryGrapes, especially the seeds and skin, are full of antioxidants. They can help lower the risk of cholesterol and type 2 diabetes in the blood while promoting brain health.

The final result

Berries are among the healthiest foods you can eat as they are low in calories but high in fiber, vitamin C, and antioxidants.

Many berries have been shown to be beneficial for heart health. These include lowering blood pressure and cholesterol while reducing oxidative stress.

They can also help reduce your risk of type 2 diabetes by making them a great alternative to sugary snacks.

Try to have a few servings of berries a week and try different varieties. They make a great snack or a healthy breakfast.