Easy Low-Sugar 3-Berry Syrup

berry sauce and blueberries on cheesecake

ALLEKO / istockphoto

Total Time: 13 min
Prep Time: 3 min
Cook Time: 10 min
Servings: 5 (1/4 cup each)

Nutrition Highlights (per serving)

42 calories
0g fat
10g carbs
1g protein
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Nutrition Facts
Servings: 5 (1/4 cup each)
Amount per serving  
Calories 42
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 10g 4%
Dietary Fiber 4g 14%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 1g  
Vitamin D 0mcg 0%
Calcium 16mg 1%
Iron 0mg 0%
Potassium 107mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This easy low-sugar three-berry syrup features nutrient-dense berries, which are low in fat, carbs, and calories. Rich in antioxidants, these yummy nuggets of flavor may also help prevent cancer and heart disease and slow the aging process.

Berries are loaded with vitamins, minerals, and fiber. For example, 1 cup of sliced strawberries contains a whole day's requirement for vitamin C. A cup of blackberries contains a day's worth of manganese, while the same amount of raspberries supplies a third of our daily niacin needs. Blueberries and strawberries are even surprisingly good sources of vitamin E. And they all contain between 4 and 9 grams of fiber per cup.

Ingredients

  • 1 cup blueberries
  • 1 cup raspberries
  • 1 cup blackberries
  • 1/2 cup water
  • 1 packet stevia
  • 1/8 tsp salt

Preparation

  1. Put the fresh or frozen blueberries, raspberries, blackberries, water, stevia, and a pinch of salt (about 1/8 tsp) in a saucepan and bring to a boil.

  2. The berries will begin to break down as soon as the boiling begins. After 5 minutes, turn off heat and mash with a potato masher or fork to help break down the larger berries.

  3. Boil for another 2 minutes to combine. Remove from heat. The mixture will thicken as it cools.

  4. Once the sauce is cooled, you can serve immediately on top of your favorite dessert or refrigerate for up to two weeks.

Variations and Substitutions

This low-sugar berry syrup or sauce can be made with fresh or frozen berries, in any proportions you like. Feel free to experiment with other varieties of fruit that you might have on hand. Use strawberries, rhubarb, cherries, boysenberries, or elderberries. But if you use frozen berries, just make sure there is no sugar added.

You can also use different sweeteners. For instance, you can use cane sugar or honey if you prefer. If you want a zero-calorie (or low-calorie) sugar alternative, consider using a monk fruit sweetener. These sweeteners can be found in many grocery stores in the baking aisle. They contain zero calories per serving and are 150-200 times sweeter than sugar.

If you use berries at the peak of freshness, they may be sweet enough to not require an added sweetener at all.

Cooking and Serving Tips

  • To keep it simple, you can make this syrup using a bag of mixed frozen blueberries, raspberries, and blackberries.
  • Pour this sauce on almond meal pancakes or as a dessert sauce for cheesecake, pound cake, low-carb ice cream, snow pudding, or gelato.
  • You can also use this sauce to add a punch of color and flavor to a cheeseboard. Drizzle on top of baked brie or next to your favorite cheese and serve with crackers.

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4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Basu A, Rhone M, Lyons TJ. Berries: Emerging impact on cardiovascular healthNutr Rev. 2010;68(3):168–177. doi:10.1111/j.1753-4887.2010.00273.x

  2. U.S. Department of Agriculture. Strawberries, raw. FoodData Central. Updated April 2019.

  3. U.S. Department of Agriculture. Blackberries, raw. FoodData Central. Updated April 2019.

  4. U.S. Department of Agriculture. Raspberries, raw. FoodData Central. Updated April 2019.