The nutrition in an acai bowl can depend on the ingredients added to it. Many are high in fiber and other beneficial nutrients, but some acai bowls may contain more than one portion.
In recent years, acai bowls have become one of the most hyped-up health foods on the market.
They’re prepared from puréed acai berries — which are fruits grown in Central and South America — and served as a smoothie in a bowl or glass, topped with fruit, nuts, seeds, or granola.
Known for their vibrant color, creamy texture, and versatility, acai bowls are touted as an antioxidant-rich superfood. On the other hand, the dish can be high in calories and added sugar, and some claim it might do more harm than good when it comes to your health.
Here we take a closer look at the benefits and drawbacks of acai bowls to determine if they’re healthy.
The nutrition profile of your acai bowl varies depending on the ingredients used.
That said, most bowls are high in fiber, antioxidants, and micronutrients like vitamin C, manganese, and potassium.
For reference, a 6-ounce (170-gram) acai bowl may
- calories: 211
- fat: 6 grams
- protein: 3 grams
- carbs: 35 grams
- added sugar: 11 grams
- fiber: 7 grams
However, commercial varieties often come in much larger portions and can contain up to 600 calories and 75 grams of sugar in a single serving, depending on which toppings you select.
In addition to acai berries, acai bowls often contain other fruits like strawberries, blueberries, and bananas.
These fruits are a great source of vitamin C and manganese, both of which act as antioxidants that protect your cells against oxidative damage caused by harmful compounds known as free radicals.
They’re also high in potassium, an
Acai berries are high in antioxidants that help neutralize free radicals to prevent damage to your cells.
Studies show that acai berries are especially high in plant compounds known as anthocyanins, including specific types like lutein, alpha-carotene, 13-cis-beta-carotene, and 9-cis-beta-carotene.
In one 2020 study, drinking acai juice increased levels of antioxidants in the blood in 30 healthy adults. This study and others noted that drinking acai juice also increased a certain type of HDL cholesterol (the “good kind”) called high-density lipoprotein cholesterol, which is known to remove other harmful forms of cholesterol from the bloodstream and protect against heart disease.
Animal and test tube studies also suggest that acai berries could be linked to improved brain function and decreased cell growth in several types of cancer due to their antioxidant content. More research is needed on people.
Acai bowls usually contain added toppings like fruits, nuts, seeds, and granola.
While these ingredients are nutritious on their own, it’s easy to go overboard with your toppings and turn a healthy snack into a high-calorie indulgence.
Furthermore, acai bowls purchased from stores and restaurants are often sold in large portion sizes, sometimes containing two to three servings in a single bowl.
Eating more calories than you expend each day
What’s more, commercially prepared acai bowls are high in sugar. In addition to contributing to weight gain, consuming too much added sugar may promote the development of liver problems, heart disease, and type 2 diabetes.
The 2020-2025 Dietary Guidelines for Americans recommend limiting your daily added sugar intake to no more than
Just one 6-ounce (170-gram) acai bowl packs in around
One of the best ways to take advantage of the many potential health benefits of acai bowls is to make your own.
Start by blending unsweetened, frozen acai purée or acai powder with a bit of water or milk to make a base for your acai bowl.
Next, add your choices of toppings, such as sliced fruit, cacao nibs, or coconut flakes. Plus, consider adding your favorite nuts, seeds, or nut butter to boost the protein content of your bowl, keeping you feeling fuller for longer.
That said, be sure to keep your toppings in moderation and limit high calorie choices if you’re looking to lose weight.
You can also try blending some greens like kale or spinach into the base of your acai bowl to bump up its nutritional value even more.
Finally, remember to monitor your portion sizes to keep your intake of sugar, carbs, and calories under control.
Acai bowls are made from acai berries and often additional fruits, then topped with ingredients like fruit, nuts, seeds, and granola.
Though they’re nutrient-dense and rich in antioxidants, commercial varieties are often sold in large portion sizes and may be high in added sugar and calories.
Making your own acai bowl at home can help you moderate your portion sizes and is a great way to take control of what you’re putting on your plate.
If you want to prep your own acai bowl, you can find acai powder in specialty stores and online.