Are Acai Bowls Healthy? Registered Dietitians Break It Down

With a pretty purple hue that juxtaposes perfectly against colorful fruits like strawberries, blueberries and bananas, açaí bowls sure are a feast for the eyes. The granola on top? *Chef's kiss.* While it's best not to judge a book by its cover — or bowl by its Instagram aesthetic—açaí bowls tend to taste as good as they look.

"The combination of flavors with the creamy texture and crunchy toppings makes it tasty and fulfilling," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health.

However, are açaí bowls good for you? The amount of fruit packed into a bowl certainly has health benefits, but nutrition experts say the answer isn't so clear cut.

"They can often contain a large amount of added sugars and fat," says Julia Zumpano, RD , a registered dietitian with the Cleveland Clinic Center for Human Nutrition.

That doesn't mean açaí bowls can't remain on the healthy side. In what instances are açaí bowls healthy? Nutrition pros dished on açaí bowl nutrition facts, health benefits, drawbacks and ways to build a better bowl.

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What Is Açaí?

Açaí (pronounced ah-SIGH-ee) is a tiny dark purple fruit that grows on acai palm trees native to Central and South America, explains Dr. Indhira Ghyssaert, GP , a family physician and nutritionist. "It is known for its high concentration of antioxidants, particularly anthocyanins, which give açaí its color."

Zumpano says tiny açaí berries are loaded with antioxidants, healthy fats, potassium, calcium, fiber and vitamins B1 and B6. A 2023 Nutrients review notes that açaí can benefit the gut, kidneys, heart, liver and nervous system. Consuming the berries can help level out blood sugar and lower fat in the blood. Authors also noted that the freeze-fried açaí bowls boast nutrients like protein, fiber and healthy fats.

Janel Reeves, MS, RDN , a registered dietitian with Top Nutrition Coaching, says it has a bitter, earthy taste. Reeves regularly consumes açaí—her husband is Brazilian."It is not uncommon to find açaí stands on every other street corner or lining the beaches when traveling around this part of the world," Reeves says.

Açaí is the heart of the bowl that bears its name. However, the açaí in these bowls generally isn't in its original form. "Açaí has an incredibly short shelf life, which is why it is shipped and often kept as frozen purees," Dr. Ghyssaert says.

What Is In An Açaí Bowl?

The ingredients in an açaí bowl vary, and you usually have a chance to choose fruits and toppings (which is important—we'll get there.) "The base is the pureed açaí, which can be plain or with added juice, nut milk, protein powder, fruit or sugar," Zumpano explains.

Zumpano adds that options for toppings often include:

• Fruit

• Nuts

• Nut butters

• Seeds

• Granola

• Coconut

• Cocoa nibs

• Chocolate

Açaí Bowl Nutrition Facts

The precise nutrition of an açaí bowl depends on what you put in one. However, FoodData Central offers a good baseline for a 6 oz. serving of an an açaí bowl with the puree, bananas, strawberries, blueberries, oats, coconut and honey. It contains:

• 211 calories
• 6 grams of fat
• 3 grams of protein
• 19 grams of total sugar (11 grams of added sugar)
• 7 grams of fiber

It might also help to know what the açaí puree is netting you. An unsweetened packet has the following:

• 40 calories
• 3 grams of fat
• Less than one gram of protein
• 0 grams of sugar
• 3 grams of fiber

Are Açaí Bowls Healthy?

It depends. "Açaí bowls can be good for you," Dr. Mohr says. "They're filled with antioxidants, can be high in fiber and offer a variety of nutrients from the many toppings. However, be careful of the calorie content and the amount of added sugar, especially from sweetened toppings, like honey or syrup, which could be a concern if consumed regularly."

Reeves echoed these sentiments, adding that some toppings can teeter into "dessert" territory. She says base can also be a sneaky source of excess sugar. For instance, some açaí may contain added sweet stuff for flavoring.

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How To Build a Healthier Açaí Bowl

1. Limit added sugar for overall health

The added sugar in açaí bowls was the most mentioned concern of the nutrition experts we spoke to. However, ordering an açaí bowl with less (or none) of it is possible.

"If honey is included as a topping, you can ask for no honey or light honey," Reeves says. "Ask your cafe what they blend the açaí with to create the base, and then opt for a base naturally sweetened with a fruit, like a banana if needed."

Zumpano also suggests cutting down on the added sugar in açaí bowls bowls by opting for:

• Fresh fruit instead of dried
• Unsweetened coconut instead of sweetened
• Homemade or low/no-sugar-added granola (You may need to ask the restaurant to skip granola and add your topping at home)

2. Be mindful of calories and fat

We need calories and fat to survive, but mindfulness is key. "Choose healthy fats like nuts, nut butter, chia seeds, flax seeds or hemp seeds," Reeves says. "Avoid dessert-like toppings, like Nutella."

While nut butter can be healthy, Zumpano recommends paying attention to how much is in your bowl. "Limit nut or nut butter topping to one to two tablespoons of nut butter," she says. Alternatively, you can opt for nuts, but Zumpano recommends maxing out at a quarter cup to avoid excess fat.

Since the bowls can be large, Reeves suggests going halves with a pal or family member.

3. Add protein and fiber

Opting for nutritious and satisfying ingredients can increase the nutritional value of açaí bowls and prevent the consumption of too many calories later in the day.

Dr. Ghyssaert loves adding protein to the base, like Greek yogurt, to increase the nutrient density and make the bowl more filling. Zumpano suggests using the bowl to boost fiber intake and stabilize blood sugars. Chia seeds or milled flaxseeds are two of her top choices.

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Sources

• Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health
• Julia Zumpano, RD , a registered dietitian with the Cleveland Clinic Center for Human Nutrition
• Dr. Indhira Ghyssaert, GP , a family physician and nutritionist.

• Açaí (Euterpe oleracea Mart.) in Health and Disease: A Critical Review. Nutrients .

• Janel Reeves, MS, RDN of Top Nutrition Coaching

• Açaí bowl. FoodData Central

• Açaí berry organic puree, unsweetened. FoodData Central .