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 is ideal for almond meal pancakes or as a dessert sauce for cheesecake, pound cake, low-carb ice cream, snow pudding, and so much more. It 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.

This low-sugar berry syrup or sauce can be made with fresh or frozen berries, in any proportions you like. To keep it simple, you could just make it using a bag of mixed frozen blueberries, raspberries, and blackberries. If you use frozen berries, make sure there is no sugar added.


  • 1 cup blueberries
  • 1 cup raspberries
  • 1 cup blackberries
  • 1/2 cup water
  • 1 packet stevia


  1. Put the fresh or frozen blueberries, raspberries, blackberries, water, stevia, and a pinch of salt 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.

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Article 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.