Blackberries: Nutrition Facts

Calories and Their Health Benefits

Man holding blackberries
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Blackberries are a low carbohydrate fruit that packs in a major nutrition punch. Considered a superfood, blackberries contain properties that have been thought to help protect against heart disease, cancer, and diabetes. Blackberries belong to a group of phytochemicals called anthocyanins, which have been revered for their potential ability to protect cells from free radical damage.

Their deep purple hue increases their antioxidant power. They are an excellent source of fiber, vitamin C, and contain a day's worth of manganese.

Blackberries Nutrition Facts
Serving Size 1 cup (144 g)
Per Serving% Daily Value*
Calories 62 
Calories from Fat 6 
Total Fat 0.7g1%
Saturated Fat 0g0%
Polyunsaturated Fat 0.4g 
Monounsaturated Fat 0.1g 
Cholesterol 0mg0%
Sodium 1mg0%
Potassium 233.28mg7%
Carbohydrates 13.8g5%
Dietary Fiber 7.6g31%
Sugars 7g 
Protein 2g 
Vitamin A 6% · Vitamin C 50%
Calcium 4% · Iron 5%
*Based on a 2,000 calorie diet

Blackberries contain a small amount of calories for a large volume of fruit. One cup of blackberries contains only 62 calories, 13.8 grams of carbohydrate, and 7.6 grams of fiber. The Recommeded Dietary Allowance, (RDA) for fiber is 25 to 38 grams daily, therefore, one cup of blackberries provides you with nearly a third of your fiber needs for the entire day. For people with diabetes, we encourage intake of berries not only because they are healthy, but their voluminous portion and fiber content also can be extremely filling and aid in blood sugar control.

Health Benefits of Blackberries 

Blackberries are a very good source of vitamin C and manganese, and a good source of vitamin K. They also provide high amounts antioxidant compounds, anthocyanins and other flavonoids that may boost memory function. Some evidence suggests that anthocyanins activate several signaling pathways and cellular processes that may fend off diseases and aid in health maintenance.

Can Blackberries Stain Your Teeth?

Blackberries are without a doubt a highly nutritious food, however, eating them often can cause staining on your teeth. The same deep hue that helps to protect your health can actually cause staining, regardless of how they are consumed (whole, juiced, jelly or jam).

To avoid staining, don't let them linger in your mouth for too long. If you are drinking a shake made with blackberries, use a straw. After ingesting, follow up with water, and brush your teeth or gargle to combat the staining effect.  

Picking and Storing Blackberries 

If you have access to picking your own blackberries—go for it. The season for blackberries is early June to late August. If you are purchasing berries from the grocery store, note that blackberries can be bought fresh to be eaten right away or frozen. Purchasing frozen berries can be to your benefit as oftentimes, frozen fruit is frozen at its peak freshness. In fact, research has found that freezing fruits and vegetables can maximize their nutrient retention.

If you plan on purchasing fresh berries, smell them first. Berries that have a fresh berry scent are best. If they don't smell, you'll probably want to pass them up. This means that they weren't ripe when they were picked.

Berries stop ripening once they are picked.

Look for those that are uniform in color and have no light splotches. Turn the container over and inspect the bottom of the package for mold. If you detect mold, do not purchase the berries, as mold indicates that the berries have begun to spoil.

Fresh berries can usually keep in the refrigerator for a few days. To maintain their flavor and prevent from spoiling or becoming moldy, refrain from washing until right before consumption. If you purchase fresh berries and don't plan to eat them right away, put them in an airtight container in the freezer.

Healthy Ways to Prepare Blackberries 

Blackberries can be eaten in so many ways.

Sprinkle fresh or frozen berries on cereal, yogurt or smoothies. Add berries to salads, grains, or incorporate berries into baked goods for added fiber, vitamins, and minerals.

Recipes With Blackberries

You'll never believe how many things you can do with blackberries. Check out these recipes, from conventional to "thinking outside the box," you won't be disappointed.  

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