Key Takeaways:
- Acai berries are rich in antioxidants and some nutrients, but their health benefits need more research.
- Most acai bowls contain far more than just acai. Add-ins can quickly change the nutrition profile.
- To build a healthier acai bowl, skip the add-ins and opt for whole fruits, proteins and healthy fats.
Acai bowls are gorgeous—vibrant purple and brimming with toppings like cubed mango, granola and shredded coconut. You see people digging in with a spoon instead of a straw, and they’re often labeled as nutritious—but are they really? And what is acai?
No doubt the smoothie-in-a-bowl trend continues, including acai bowls (and their cousin, dragon fruit bowls, but that’s a discussion for a different day). “In simple terms, an acai bowl is a very thick smoothie with toppings that you eat with a spoon,” says Julie Harrington, RD, chef and registered dietitian. “The trend started when the acai berry was categorized as a superfood,” she says.
What is It?
Usually, the base of the bowl is made from acai. These deep purple berries are native to tropical Central and South America and are packed with powerful antioxidants called anthocyanins, explains Harrington. You wouldn’t simply eat them if you were to come upon them in the wild. “To make acai berries edible, they’re soaked to soften the tough outer skin and then mashed to form a dark purple paste,” she explains.
The taste isn’t the traditionally sweet-tart berry that you’re probably used to. Some people describe the taste as earthy, a bit like tea. Harrington calls it a cross between blackberries and unsweetened chocolate.
Because fresh acai would never make it to your grocery store, you can buy it as a frozen puree, powder or juice, says Harrington. And that’s exactly what happens when you get an acai bowl: The base of the thick smoothie portion of the bowl is made by blending frozen acai puree, sometimes on its own or in combination with other fruits, she says. A fruit blend will likely taste sweeter, especially if acai is mixed with juice.
Is It Good for You?
Some laboratory research suggests that acai may offer potential benefits to the heart, gut, liver, kidneys and nervous system and it may help stabilize blood sugar and lower blood lipids. Additionally, acai may also have antimicrobial and antiparasitic properties. However, more studies and clinical trials are needed to confirm these potential health benefits.
Freeze-dried acai berry pulp contains numerous nutrients, including protein, heart-healthy fats and fiber. You’ll also get some vitamins and minerals like potassium, calcium and vitamins B1 and B6.
Some people have claimed that acai promotes weight loss, however, there is no evidence to support this. In fact, in 2013 the Federal Trade Commission (FTC) took action against companies that marketed acai products specifically for weight loss.
How to Build a Healthy Bowl
You can pack a lot into a smoothie bowl, both in the base and on top. That might include various fruits (berries, sliced bananas, mango, kiwi), nuts and seeds (slivered almonds, chia, hemp), nut butters, chocolate pieces or cacao nibs, coconut flakes, granola and honey on top. “While the average acai bowl is packed with antioxidants, vitamins, minerals, fruits, protein and healthy fats, it can also be very calorically dense if not made mindfully,” says Harrington. Plus, if acai is blended with juice or sweetened nut milk and then topped with sugary toppings (like granola, chocolate pieces, sweetened coconut or honey), the resulting bowl can have a lot of addedsugar in it.
To better understand what’s really in your acai bowl, take a look at the nutrition facts for a 3.5-ounce pack of unsweetened acai:
- Calories: 70
- Total Carbohydrates: 4 g
- Dietary Fiber: 3 g
- Added Sugars: 0 g
- Protein: 1 g
- Total Fat: 5 g
- Saturated Fat: 1 g
- Sodium: 10 mg
Once acai pulp is blended with other ingredients—especially sweeteners—it may taste better but the nutritional profile may change a lot. Plus these numbers are just for the base; the total calories also depend on the add-ins and toppings you choose. For example, a large acai primo at Jamba—made with an acai and grape juice blend and topped with berries and bananas, granola and honey—contains 710 calories and 82 grams of sugar, most of which comes from added sugar.
To keep calories and sugar in check, Harrington suggests considering the base of your bowl first. “If it’s packed with acai and other fruit, maybe skip fruit to add on top and opt for healthy fats like chopped nuts or chia seeds,” she says. Packaged granola can be another sugary addition, so if you’re looking to limit your sugar intake, leave the granola off the bowl or add a small sprinkle. You can also make your own granola and control the amount of added sugar per serving. And you might also consider your bowl size, too. A deeper bowl might encourage a bigger portion whereas a shallow vessel such as a pasta bowl might be more helpful.
The Bottom Line
Acai bowls can be a great way to get antioxidant-rich fruit into your day. But, as Harrington points out, the trend has driven supercharged versions blended with juice and extra fruit, then piled high with toppings like granola or honey—potentially adding a lot of sugar. If you’re ordering one, read the ingredient list carefully and stay mindful of toppings to build a bowl that’s truly healthy.
