Acai berries have a slightly tart flavor and are often sold as frozen puree, dried powder, or juice. It is unusual to find fresh berries. Acai berries are often used in smoothies or bowls.
Acai Berry Nutritional Facts
One serving (100 grams, or just under half a cup) of acai puree provides calories, 1.4 grams of protein, 18 grams of carbohydrates, and 0.2 grams of fat. These berries are not a significant source of any vitamins or minerals. This nutritional information is provided by the United States Department of Agriculture; it only provides nutritional data for purees.
- Calories : 60
- Fat : 5 grams
- Sodium : 7 mg
- Carbohydrates : 6 grams
- Fiber : 3g
- Sugar : 0g
- Protein : 2 grams
- Potassium : 105 mg
- Iron : 0.6 mg
- Calcium : 35 mg
carbohydrate
A 100-gram serving of acai puree typically contains 6 grams of carbohydrates. It contains 3 grams of fiber and no sugar.
Fat
100 grams of acai berries contain 5 grams of fat. The fruit is rich in polyunsaturated fat (4.4 grams), including fatty acids such as oleic acid, palmitic acid, and linoleic acid.
protein
Acai puree contains 2 grams of protein per 100 grams, which means this fruit should not be your main source of protein.
vitamins and minerals
Acai berries contain approximately 0.6 milligrams of iron per 100 grams, or 3.5% of the US Food and Drug Administration's Daily Value (DV). It also contains 35 mg of calcium (2.6% of the daily value) and 105 mg of potassium (2.2% of the daily value).
Calories
According to the USDA, 100 grams of acai puree contains 60 calories. A similar amount (110 ml) of acai juice contains approximately the same number of calories. A 6-ounce bowl of acai berries with other toppings, such as bananas and granola, provides more calories (one brand has 135 calories). There are 25 calories in 6 grams of Acai Berry Powder.
generalize
Nutritional data on acai berries is limited, and only products containing the fruit are provided by the U.S. Department of Agriculture. Each serving of acai puree contains 60 calories, 2 grams of protein, 6 grams of carbohydrates, and 5 grams of fat. Most fats are healthy polyunsaturated fats. According to the USDA, berries are not a significant source of any micronutrients.
health benefits
Products containing acai berries are widely promoted for their health benefits. However, according to the National Institutes of Health, there is no strong scientific evidence to support using acai berries for any health-related purposes. In fact, the Federal Trade Commission has taken action against companies that deceptively marketed acai berry weight loss products.
Existing evidence shows a relationship between acai berries and these potential health benefits. But more consistent studies in humans are needed before we know whether acai berries can produce any significant health results in humans.
May improve brain health
Since acai berries are rich in antioxidants, they have protective effects on the brain. An animal study published in the Journal of Agricultural and Food Chemistry found that freezing acai pulp improved cognitive and motor function.
Another animal study published in Nutritional Neuroscience found that acai berries helped improve memory in aging rats. This may be a result of "its ability to influence antioxidant and anti-inflammatory signaling," the study authors wrote.
Note that this study is limited because it was conducted in groups of animals. More research in humans is needed.
Can promote heart health
A pilot study published in the Journal of Nutrition found that consuming 100 grams of acai pulp twice a day for a month helped lower cholesterol levels in overweight people. But the study was very limited because it was conducted using only 10 overweight individuals.
Acai berries contain anthocyanins, a flavonoid compound that has antioxidant effects and gives the fruit its purple color. One study found that anthocyanins help prevent high blood pressure, which in turn reduces the risk of heart disease.
May improve blood sugar levels
A 10-person pilot study in the Journal of Nutrition reported that acai berries had a positive impact on participants' blood sugar levels. They found that fasting blood sugar and insulin levels decreased after 30 days of eating acai berries. The study was small, but the authors noted that the promising results warrant further study.
May help prevent cancer
According to one study in mice (which means it's very preliminary), acai berry pulp reduced the incidence of colon cancer. The study authors note that the findings suggest that “acai berry consumption may be beneficial in preventing colon cancer in humans.
Another study, also in mice, found that acai berries inhibited bladder cancer. The authors say this may be due to the "potential antioxidant effects" of acai berries. Researchers note that more studies in humans are needed before conclusions can be drawn about acai berries' benefits.
May reduce arthritis symptoms
According to the Arthritis Foundation, acai berries (and fruits like raspberries and blackberries) are rich in anthocyanins, which have anti-inflammatory properties.
allergy
If you are allergic to pollen and trees, you may be sensitive to the allergens in acai berries.
Negative Effects
It's best to avoid acai berry supplements if you're pregnant or breastfeeding, as little is known about the berry's safety during this time. Additionally, supplements may contain other unhealthy ingredients, such as caffeine.
According to the National Center for Complementary and Integrative Health, eating large amounts of acai berries may affect MRI test results. If you have eaten acai berries and are about to have an MRI, tell your doctor.
Variety
The acai berries themselves spoil quickly and are rarely sold. Acai berries are imported into the United States and are most commonly found in three forms:
- Powder : Acai berry powder is available in bags at most supermarkets. The powder can be mixed into smoothies, bowls, oatmeal, yogurt, baked goods and other dishes. It usually contains concentrated nutrients and fiber.
- Puree : usually sold frozen and has an especially delicious taste. It's popular in smoothies.
- Juice : Acai juice is often mixed with other fruits, such as pomegranate or blueberries. Check the label to make sure no extra sugar is added.
when it's the best
Acai berries are available year-round in supermarkets in powder and puree form. Acai juice is also common. These berries spoil within a day and are not typically sold in the United States
Storage and food safety
You can store frozen acai berry packages in the freezer until you're ready to use them in smoothies or other recipes. Store acai powder in an airtight container in a cool place. No matter what form you have, be sure to check (and stick to) its expiration date.
How to prepare
Try using acai puree as a smooth base for an acai bowl; top with your favorite berries, granola, or shredded coconut. Or, turn the pulp into a delicious smoothie. You can also use acai berries in desserts, such as oatmeal or berry bars. Just add a spoonful of acai powder to whatever you're baking.
