Are Acai Bowls Healthy?
Lauren Coin
| 3 min read
Acai bowls have been rapidly growing in popularity thanks to their versatility, visual appeal and nutrient-packed ingredients. However, depending on how you choose to top your bowl, the health benefits can vary.
Here’s what you should know about this trendy dish before grabbing a spoon.
What is acai?
Acai berries grow on acai palm trees in Central and South America. These small, round, dark purple fruits are known as a superfood because they’re dense in nutrients, according to the Cleveland Clinic.
Acai is also classified as a stone fruit, or a fruit with flesh that encloses a large stone or pit. These fruits are great sources of fiber, vitamins A and C and potassium.
What are acai bowls made of?
Acai bowls are a versatile dish that can include a variety of toppings. The base is typically made of pureed acai, sometimes with added sugar.
Common topping ingredients include:
- Fresh fruits, such as bananas, berries, mangoes or kiwis
- Granola
- Coconut flakes
- Nuts
- Peanut or almond butter
- Cacao nibs
- Honey or other natural sweeteners
Health benefits of acai bowls
Acai berries are linked to numerous health benefits.
The berries’ rich purple color comes from flavonoids, or a plant chemical that creates bright colors in fruits and vegetables. Bacteria in the digestive system breaks down these flavonoids which can provide antioxidant, anti-inflammatory and anti-cancer properties, per the Cleveland Clinic. Flavonoids can also help reduce inflammation, support blood vessel and gut health, maintain muscle mass and lower blood pressure.
Antioxidants can protect brain cells from oxidative stress that can lead to memory decline. A 2025 study on the physical and mental health of 86,000 people age 60 and older found that even a half-serving increase of flavonoid-rich foods is associated with lower risk of poor mental health, physical impairment and frailty.
Acai also contains phytosterols, which are plant compounds that help reduce how much cholesterol enters the bloodstream, per the Cleveland Clinic. Healthy cholesterol levels can lower your risk of coronary artery and heart disease.
Potential drawbacks of acai bowls
It’s important to note that some processed acai products or bases may contain extra sugars. Additional sugar could come from different acai bowl toppings, as well. Be sure to check nutrition facts labels for this information.
According to the Cleveland Clinic, acai may worsen allergy symptoms for those with a pollen allergy.
Simple ways to make your acai bowls healthier
While you can purchase acai bowls in store or in pre-made packs, you have more control over the ingredients when making them at home. Here are a few easy ways to make your acai bowls healthier:
- Add high protein and fiber toppings such as chia seeds or Greek yogurt in the acai base
- Opt for homemade or low-sugar granola
- Try incorporating unsweetened coconut
- Be mindful of added sugar in the toppings
Photo credit: Getty Images
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