Berries pack more fiber and antioxidants than America's most eaten fruit

Berries pack more fiber and antioxidants than America's most eaten fruit

A new modeling study finds that replacing a single serving of fruit with berries each day dramatically improves anthocyanin and fiber intake, providing a simple, cost-effective upgrade to American diets.

In a recently published study in theAnnals of MedicineA group of researchers evaluated the nutritional effects of replacing commonly eaten fruits with berries in the US Agriculture (USDA) USD Diet Model.

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Why do most Americans eat the same fruits every day, like apples, bananas, and grapes, even though a wide variety is available? According to the National Health and Nutrition Examination Survey (NHANES), most U.S. adults don't eat fruit every day, and when they do, they often rely on just a few types. This limited diversity may reduce exposure to important nutrients and bioactive compounds such as anthocyanins, which are particularly rich in berries.

Anthocyanins are associated with cardiovascular benefits and may improve vascular function and metabolic health, although clinical inclusion recommendations have not yet been established. Despite these potential benefits, berries are underconsumed in typical American diets. Further research is needed to understand how including more berries in daily fruit intake may improve overall diet quality.

About the study

Fruit categorization is important: Unlike vegetables, which have official subgroups in dietary guidelines, fruit lacks targeted categorization, potentially limiting the nutrient diversity in American diets.

The researchers used the USDA Food Pattern Modeling Method to replace the nutritional effects of daily serving of commonly consumed fruits such as apple, banana or grape with one serving of berries. This substitution was tested in three USDA dietary models: Healthy Mediterranean Style (HMS), Healthy American Style (HUS), and Healthy Vegetarian (HV). Each model was designed for a daily intake of 2,000 calories over a 7-day menu. Each day included two servings of fruit, with the intervention replacing seven of the fourteen weekly servings of shared fruit with berries.

Nutrient analysis was performed using Elizabeth Stewart Hands and Associates (ESHA) Food Processor Software version 11.14.x. The software used data from multiple databases, including the USDA FoodData Central and the USDA Flavonoid Contents of Select Foods Database, Release 3.3. In a 7-day menu, Berry servings included three cups of blueberries and four cups of a blended mixture (blackberries, raspberries, and strawberries), with one cup consumed daily in place of commonly eaten fruits.

Researchers assessed changes in energy, macronutrients (protein, fat, carbohydrates), dietary fiber (total and soluble), vitamins, minerals and anthocyanins. Grocery cost estimates were derived from Walmart retail prices in Grand Junction, Colorado, which reflected average prices in the U.S. market.

Study results

Anthocyanin intake is low: current US adults consume only 13.8–16.4 mg of anthocyanins daily; The berry substitution almost doubled this intake in the models.

Replacing a daily serving of commonly consumed fruits with a serving of berries resulted in an increase in anthocyanin anthocyanin intake in all three dietary models. This substantial gain in bioactive compounds was achieved without significant changes in calorie count, fat, protein, or cholesterol, suggesting that the substitution was nutritionally balanced.

In the HUS model, total dietary fiber increased by 5.1% and soluble fiber increased by 10.1%. Vitamin C increased by 16%, while Vitamin E and Vitamin K increased by 6.0%, respectively. 5.4% increase. Sugar intake decreased by 8.1% and total carbohydrates decreased by 3.1%. Protein and fat levels remained almost the same. Weekly food costs increased $7.28, a 10.4% increase compared to the base menu. Potassium decreased by 3.3% while other minerals changed by less than 2%.

The HMS model showed similar trends, with total fiber increasing 4.7% and soluble fiber increasing 5.3%. Vitamin C increased by 13.9%, vitamin E by 5.3% and vitamin K by 4.7%. Sugar intake decreased by 8.1%, and carbohydrates showed a modest decrease. Weekly grocery costs increased by $6.72, an increase of 9.2%. Potassium decreased slightly by 1.2% with minimal change in other minerals.

In the HV model, soluble fiber increased by 10.2% and total fiber increased by 1%. Vitamin C increased by 11.9%, vitamin E by 5.4% and vitamin K by 5.1%. Carbohydrate intake fell by 4.6% and sugar fell by 9.2%. Potassium decreased slightly by 3.8% while other minerals showed minimal changes. Grocery costs increased by $6.97 per week, an increase of 10.5%.

Berry seeds have a hidden value: Berry seeds can be understood beyond the nutrients, which has an understandable vitamin E benefit, which contributes to their nutritional profile.

These results suggest that including berries in USDA dietary patterns improves diet quality without affecting calories or macronutrient balance. The increase in fiber and essential vitamins is particularly relevant given the widespread deficiencies of these nutrients in American diets. Weekly food costs increased about 10% but remained the focus of the USDA's mid-sized food plan ($73.90 to $87.60 per week for adults ages 19 to 50 in 2024).

These nutrient gains may justify the additional costs, particularly for households aiming to improve diet quality through small, sustainable changes. However, the authors noted that because this was a modeling analysis, the results may not accurately reflect actual individual dietary intake.

Conclusions

In summary, replacing a serving of commonly eaten fruits with berries in the USDA dietary models resulted in notable improvements in nutrient density. Anthocyanins, fiber and key vitamins including vitamin C, vitamin E and vitamin K increased significantly, while calorie and macronutrient levels remained stable.

These benefits were observed in all three USDA dietary patterns. While food costs rose about 10%, they remained comparable to those outlined in the USDA's moderate weekly food plan.

This modeling analysis suggests that including berries as a daily fruit option may provide nutritional benefits without compromising nutritional benefits or affordability. Incorporating berry subgroups into future federal dietary recommendations may provide a practical strategy for improving public health nutrition.

Author Disclosure Statement

Kim S. Stote has previously received grant support from the U.S. Highbush Blueberry Council. Leslie Wada is employed by the North American Blueberry Council. Kristi Crowe-White declares no conflicts of interest. The authors confirm that these affiliations did not influence the study design, data analysis, interpretation, or reporting of results.

Article revisions

• 19. Juni 2025 – Als Antwort auf den Kommentar eines Lesers „sind Erdbeeren keine Beeren.“ Sie sollten eine Banane (eine Beere) oder Blaubeeren, Himbeeren, Preiselbeeren oder Brombeeren zeigen. Das Originalbild von Brombeeren, Himbeeren, Blaubeeren, Preiselbeeren und Erdbeeren wurde ohne Erdbeeren gegen einen ausgetauscht. Da Erdbeeren nicht als Beeren botanisch eingestuft werden, wurde diese Modifikation vorgenommen, um die botanische Genauigkeit der Darstellung zu erhöhen. Laut Botanik ist eine wahre Beere eine fleischige Frucht, die sich aus einem einzigen Eierstock entwickelt und normalerweise mehrere Samen in das Fleisch eingebettet ist (Bananen, Blaubeeren und Preiselbeeren sind Beispiele). Da der fleischige Teil, den wir konsumieren, eher aus dem Steckdosen der Blume als der Blume selbst wächst, werden Erdbeeren als „aggregierte Zubehörfrüchte“ oder Pseudocarps („falsche Früchte“) eingestuft. Da Himbeeren und Brombeeren in der Alltagsrede allgemein bekannt und als „Beeren“ bezeichnet werden, haben wir sie trotz dieser botanischen Unterscheidung auf dem Bild gehalten. Nach botanischen Definitionen sind Himbeeren und Brombeeren auch „aggregierte Früchte“ eher aus mehreren Eierstöcken als aus tatsächlichen Beeren. Wir haben uns jedoch entschlossen, sie aus Klarheit und Vertrautheit in unserer Kommunikation einzubeziehen, weil sie von der Öffentlichkeit allgemein als „Beeren“ verstanden werden. Durch die Entfernung von Erdbeeren aus dem Bild hoffen wir, die Bedeutung der gemeinsamen Verwendung zu ehren und gleichzeitig die wissenschaftliche Definition von Beeren widerzuspiegeln. Diese Methode hält die Leser an bekannten Fruchtbeispielen interessiert und garantiert gleichzeitig Genauigkeit und Zugänglichkeit.

However, strawberries are not berries. You should show a banana (a berry) or blueberries, raspberries, cranberries, or blackberries.

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