Are Acai Bowls Healthy? Nutrition Facts, Benefits, & More | Nourish (2024)

Acai bowls have become popular in the United States for their vibrant colors and supposed health benefits.

Though often touted for their ability to support weight-loss and anti-aging goals, no definitive research exists to back up these claims.

However, the fruit does have unique nutritional qualities, including being rich in antioxidants, fiber, and healthy fats.

Understanding what goes into making an acai bowl and how this can affect its overall nutritional properties can empower you to select or create one that suits your individual health needs.

Keep reading to learn more about the health benefits of acai bowls and what to watch out for when creating or ordering one.

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What are Acai Bowls?

Acai bowls are tropical smoothie bowls made from a base of blended acai fruit, sometimes combined with other fruits, and loaded with different toppings, like nuts, shredded coconut, granola, honey, and chocolate.

You can eat acai bowls at any time of day, but they’re most often served for breakfast or a snack.

Are Acai Bowls Healthy?

The nutritional profile of an acai bowl can vary significantly depending on what toppings you include.

The base of the dish, blended acai, is a tropical fruit native to Central and South America.

It’s been cultivated and prepared by the indigenous communities of Brazil, Ecuador, and Venezuela and nearby regions for centuries.

Because raw acai berries aren’t edible, they’re soaked and mashed into a puree or paste before being exported to countries like the United States.

In recent years, the acai fruit has been lauded as a “superfood,” a term used by marketing companies to catch consumer attention but that in reality has no official designation or scientific significance.

In fact, the National Center for Complementary and Integrative Health says that there is no evidence to support eating acai alone for specific health-related purposes.

Still, acai is a nutrient-dense fruit. It’s rich in antioxidants, healthy fats, and vitamins and has a higher dietary fiber content and lower carbohydrate content than many other fruits.

But to answer the question “are acai bowls healthy?”, one must consider the other ingredients used to prepare the dish.

Acai Bowl Nutrition Facts

The nutrition facts of an acai bowl will vary depending on what ingredients you add to the base and the portions of each component and overall dish.

First, consider the nutrition facts of 100 grams of pure acai berry puree:

• 60 calories.
• 2 grams of protein.
• 5 grams of unsaturated fat.
• 6 grams of carbohydrate.
• 3 grams of fiber.
• 0 grams of sugar.
• 40 grams of calcium.
• 1000 IU of vitamin A.

In comparison, 100 grams of a Dole branded acai bowl contains:

• 124 calories.
• 1.76 grams of protein.
• 3.53 grams of fat.
• 20 grams of carbohydrates.
• 4 grams of fiber.
• 11 grams of sugar.

But if you purchase an acai bowl from Jamba Juice, the nutrition facts are:

• 520 calories.
• 11 grams of fat (3.5 grams of saturated fat).
• 103 grams of carbohydrates.
• 11 grams of fiber.
• 850 mg of potassium.

On its own, acai berry is tart, which is why other fruits or sweeteners are sometimes added to the puree.

Adding fruit to the puree will increase its calorie, sugar, carbohydrate, fiber, and vitamin content.

Health Benefits of Acai Bowls

Depending on the ingredients you use, acai bowls can be a great source of antioxidants, protein, fiber, healthy fats, and vitamins.

Acai on its own is rich in a type of antioxidant called anthocyanins.

Some studies show that this type of antioxidant may help to lower blood pressure and the risk of heart disease.

One human pilot study suggests that eating acai pulp may also be linked to other health benefits, including:

• Improved cholesterol levels.
• Improved fasting glucose levels.
• Improved insulin levels.

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Are There Any Downsides to Acai Bowls?

Adding certain ingredients as toppings to your acai bowl can significantly increase the amount of total sugars in the dish, which can be of concern for people with diabetes and other chronic health conditions.

What Ingredients are in Acai Bowls?

There are many different ingredients that can be incorporated into an acai bowl.

Some of the most common ingredients used in acai bowls include:

• Berries.
• Sliced bananas.
• Shredded coconut (sweetened and unsweetened).
• Granola (sweetened and unsweetened).
• Dark chocolate.
• Cacao nibs.
• Nut butter (like almond, peanut, or cashew butter).
• Chia seeds.
• Flax seeds.
• Hemp seeds.
• Pumpkin seeds.
• Tropical fruit (like mango, papaya, or pineapple).
• Honey.
• Chocolate and hazelnut spread.

How to Make a Healthy Acai Bowl

When making a healthy acai bowl it’s a good idea to consider the overall balance of protein, fats, fiber, and carbohydrates in the dish.

For example, ingredients like fresh fruit will add fiber and carbohydrates, nut butters will add healthy fats and protein, and seeds will add fat, protein, and fiber to the meal.

Below are some other factors to consider when building a nutritious acai bowl.

Consider the Base

Using a base of pure acai or a base with fewer added sugars can help to keep the total amount of added sugars low.

Keep in mind that if you’re eating out and ordering a bowl with a base of blended fruit, it may contain added sugars.

Select Nutrient-Dense Toppings

Certain toppings are more nutrient-dense than others.

Nutrient-dense toppings include nut butters, nuts and seeds, and fresh fruit.

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Takeaway

Though there’s little evidence to suggest that eating acai on its own will help treat specific health-conditions, the antioxidant-rich fruit can serve as a nutrient-dense base for other flavorful and nutrient-dense toppings.

How a Dietitian Can Help

Navigating food trends like acai bowls can be confusing.

Especially when its ingredients and the ingredients of other supposedly health-promoting dishes vary so widely.

Working with a registered dietitian will help you understand how to build nutritionally-dense and enjoyable meals that satisfy your tastes and health goals.

You can find a dietitian through Nourish to start optimizing your nutrition.