Blackberries are rich in fiber, vitamin C, vitamin K, and antioxidants.
Nutrition
One cup (144 g) of blackberries has about 62 calories, 7.6 g of fiber, 30 mg of vitamin C (about 34 percent DV), 29 mcg of vitamin K (24 percent DV) and 1.9 mg of manganese (USDA).
Benefits
- Fiber for digestion and fullness.
- Vitamin C and K for immunity and bone health.
- Anthocyanins give the dark color and have antioxidant effects.
- Low glycemic index.
Sugar
7 g per cup, relatively low.
Cautions
Rarely cause allergic reactions. They contain salicylates.
Tips
Eat fresh, frozen or in smoothies. Freeze extras.
Growing
Thorny and thornless varieties exist.
Nutrition data
One cup (144 grams) of raw blackberries has about 62 calories, 14 grams of carbohydrate, 7.6 grams of fiber, 2 grams of protein and almost no fat. It supplies 30 milligrams of vitamin C (about 34% of the daily value), 29 micrograms of vitamin K (about 24%), 0.9 milligrams of manganese (about 40%) plus small amounts of folate, copper, magnesium and potassium.
Antioxidants
Blackberries rank among the fruits highest in antioxidants. Their dark color comes from anthocyanins, mainly cyanidin-3-glucoside, which have been studied for effects on inflammation and blood vessels. They also contain ellagic acid, quercetin and gallic acid. Antioxidant capacity measured in the lab does not translate directly into health outcomes in people, but diets rich in berries are linked with lower rates of heart disease and type 2 diabetes in large observational studies.
Heart and blood sugar
Reviews of berry trials find modest drops in blood pressure and LDL cholesterol with regular intake. Blackberries have a low glycemic load, and their fiber slows sugar absorption. A Nurses’ Health Study analysis found that eating at least three servings of blueberries and strawberries a week was linked to lower heart attack risk in women, and similar benefits are suggested for other berries.
Brain and skin
Small studies in older adults show that berry intake may improve memory and thinking, likely through the flavonoids. Vitamin C is required for collagen synthesis, which supports skin and wound healing, and blackberries provide a third of the daily need in one cup.
Sugar and fiber compared
A cup of blackberries has about 7 grams of sugar, compared with 15 grams in grapes, 19 grams in cherries and 23 grams in a cup of mango. The 7.6 grams of fiber is about 27% of the daily target of 28 grams, and makes blackberries one of the highest fiber fruits.
Cautions
Blackberries contain vitamin K, which can interact with blood thinners such as warfarin, so keep intake steady. They contain oxalates, so people with kidney stones may need to limit them. Natural salicylates can cause reactions in sensitive people. Allergy is rare.
Buying, storing and using
Choose plump, deep black berries with no mold or leaking juice. Store unwashed in the fridge and use them within 3 to 5 days. Wash just before eating. Freeze on a tray before bagging for smoothies and baking, where they keep for up to 12 months. They fit yogurt, oatmeal, salads, jams and sauces for meat.
Growing
Blackberries grow on thorny or thornless canes in full sun and well drained soil with pH 5.5 to 6.5. Plants fruit in the second summer on floricanes, while primocane varieties fruit in the first year. Prune after harvest.
Practical use and varieties
Blackberries come in trailing, erect and semi-erect types, and thornless cultivars such as Triple Crown make picking easier. Ripe berries turn fully black and release easily from the plant. A cup (144 g) has about 62 calories and 7.6 g of fiber, which is 27 percent of the daily value. They keep 2 to 3 days in the fridge, and washing should wait until just before eating to avoid mold. Freeze on a tray, then bag, for use in smoothies and baking for up to 12 months. Blackberries are rich in vitamin K, so people on warfarin should keep intake steady.
Based on data from the USDA FoodData Central
