Berries

Berries are the 50 Man Foods low-sugar fruit. They carry polyphenols and fiber, with a sugar content low enough that the benefits are not undone by the glucose.

The darker the berry, the more polyphenols it carries. Blueberries and blackberries lead; strawberries are a lighter option.

  • Daily
  • Fruit
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw (mixed berries) Amount % DV Relative amount
Carbohydrate 7 g 2%
Fiber 4 g 14%
Vitamin C 40 mg 44%
Calories 43 kcal 2%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Polyphenols from berries support nitric oxide production and reduce oxidative stress after exercise. They are one of the few antioxidants that survive digestion.

The fiber in berries feeds gut bacteria that produce short-chain fatty acids, which support the gut barrier.

How much, how often

  • 100–200 g

    Daily

    Polyphenols and fiber without the sugar load of other fruit.

  • Frozen or fresh

    Not syrup-packed

    Plain frozen or fresh is the point; syrup undoes the benefit.

How to buy and prepare it

Frozen berries are as good as fresh and often cheaper. They are picked at peak ripeness and frozen fast.

Avoid berries with added sugar or syrup; plain frozen or fresh is the point.

Eat them plain, with cream, or blended into a smoothie with banana and yogurt.

Frozen berries with cream and a little honey is the 50 Man Foods dessert.

Fresh berries keep 3–5 days in the fridge. Frozen berries keep for a year.

Do not wash before storing; moisture speeds spoilage. Wash before eating.

In these guides

Questions

Are berries keto?
Raspberries and blackberries are, with 5–6 g net carbs per 100 g. Blueberries and strawberries are slightly higher.
Fresh or frozen berries?
Frozen is often better value and just as nutritious. Fresh is a treat in season.
How many berries per day?
100–200 g a day is a reasonable amount. More is fine; the fiber and polyphenols scale with the serving.