Blackberries offer essential vitamins, minerals, antioxidants, and fiber. These nutrients have benefits for your digestive and heart health.
Blackberries are packed with nutrients that support health, such as fiber, vitamins, and minerals.
One cup of blackberries contains nearly 8 grams of fiber, covering 28.5% of the Daily Value (DV). A high-fiber diet fuels beneficial bacteria, supports a healthy gut barrier, and encourages regular bowel movements.
Eating a high-fiber diet may also help protect against digestive conditions such as colon cancer and diverticulitis.
Blackberries offer vitamin C, folate, manganese, vitamin K, and magnesium, all of which are crucial for health.
Folate is a B vitamin essential for red blood cell maturation and cell division. Your needs increase by 50% if you’re pregnant to support fetal development.
Blackberries contain compounds that protect cells by decreasing free radicals and inhibiting inflammation. They are rich in phenolics like ellagic acid, quercetin, and anthocyanins, which give them their deep purple color.
Regularly eating anthocyanin-rich foods like blackberries may lower your risk of heart disease and neurodegenerative diseases associated with oxidative stress. This condition occurs when unstable atoms called free radicals overwhelm the body’s antioxidant defenses.
A 2020 study evaluated the total phenolic and anthocyanin contents and the total antioxidant activity of six different berries, including blackberries. The blackberries had the highest antioxidant and anthocyanin levels.
Blackberries block pro-inflammatory pathways, such as the nuclear factor-κB (NF-κB) signaling pathway, and decrease inflammatory proteins. Their anti-inflammatory effects may benefit people with conditions like rheumatoid arthritis and inflammatory bowel disease (IBD).
Berries, including blackberries, are rich in heart-protective compounds like fiber and anthocyanins. Regularly eating berries supports heart health.
Consuming blackberry juice with pulp may decrease compounds associated with increased heart disease risk, including apolipoprotein B and the inflammatory marker high-sensitivity C-reactive protein (CRP).
It also may increase levels of heart-protective high-density lipoprotein (HDL) cholesterol and apolipoprotein A, a protein that helps HDL cholesterol remove “bad” low-density lipoprotein (LDL) cholesterol from the blood.
A 2021 review found that consuming anthocyanin-rich foods, including berries, led to a 27% decreased risk of total heart disease incidence and 9% lower risk of death from heart disease.
Blackberries are low in calories yet rich in fiber, vitamins, and minerals. Blackberries contain a variety of nutrients but are a very good source of fiber, vitamin C, vitamin K, and manganese.
Here’s the nutrition breakdown for a 1-cup serving of raw blackberries:
- Calories: 61.9
- Carbohydrates: 13.8 grams (g)
- Protein: 2 g
- Fat: 0.7 g
- Fiber: 7.63 g
- Sugars: 7 g
- Folate: 36 micrograms (mcg), 9% of the Daily Value (DV)
- Pantothenic acid: 0.397 milligrams (mg), 8% of the DV
- Vitamin C: 30.2 mg, 34% of the DV
- Vitamin K: 28.5 mcg, 24% of the DV
- Magnesium: 28.8 mg, 7% of the DV
- Manganese: 0.93 mg, 40% of the DV
Fiber is important for digestion and heart health and helps you feel full after meals. It’s recommended that adults younger than 50 get 25-38 grams of fiber per day. Most only get about 15 grams of fiber daily.
Blackberries are also rich in vitamins C and K. Vitamin C has powerful antioxidant properties essential for immune function. Vitamin K plays important roles in skeletal health and blood clotting.
Blackberries are also a source of manganese. This mineral is involved in energy metabolism and immune and nervous system function. They provide smaller amounts of folate, magnesium, and some B vitamins.
Blackberries are a nutritious food that’s safe for most people. However, it’s possible to have a blackberry allergy.
Backberries are also high in compounds called salicylates, derived from salicylic acid. Some people are sensitive to them and may develop a stuffy nose, abdominal pain, and hives. Salicylate sensitivity is more common in people with certain conditions, including asthma.
Blackberries have a sweet taste and can be enjoyed fresh or cooked. Frozen blackberries make a convenient and cost-effective choice as they can be kept in the freezer for long-term storage and added to recipes like smoothies and baked goods.
Here are a few ways to incorporate blackberries into your diet:
- Add blackberries to savory salads.
- Add fresh blackberries to yogurt, oatmeal, and chia pudding.
- Cook down fresh or frozen blackberries and use them to sweeten dressings, drinks, and sauces.
- Give smoothies a hint of natural sweetness with a handful of frozen blackberries.
- Make blackberry jam using frozen blackberries, chia seeds, and maple syrup.
- Toss fresh or frozen blackberries into still or sparkling water for a boost of flavor.
- Use fresh or frozen blackberries in baked goods such as muffins and bread.
There are many other ways to enjoy blackberries. Don’t be afraid to experiment with these versatile berries in sweet and savory recipes.
