Blackberry Nutrition Facts and Health Benefits

Blackberries are a lower-carbohydrate fruit. They're considered a superfood that packs a major nutritional punch along with bright flavor and intense color. Blackberries contain beneficial compounds that may help protect against heart disease, cancer, and diabetes.

Blackberries are a source of phytochemicals called anthocyanins, which can protect cells from free radicals. Their deep purple hue increases their antioxidant power. Blackberries are also an excellent source of fiber, vitamin C, and manganese.

Blackberries Nutrition Facts

One cup of blackberries (144g) provides 62 calories, 2g of protein, 13.8g of carbohydrates, and 0.7g of fat. Blackberries are an excellent source of vitamin C, fiber, and manganese. This nutrition information is provided by the USDA.

Carbs in Blackberries

One cup of blackberries contains 13.8 grams of carbohydrate, of which 7.6 grams are fiber. While many of the carbs in blackberries are from simple carbohydrates, namely sugars like fructose, glucose, and sucrose, they also contain complex carbohydrates that are slowly metabolized and have less impact on your blood sugar. This means that blackberries have a glycemic index (GI) of only 25.

Even more impressively, one serving of blackberries delivers 31% of your daily dietary fiber needs. Some are in the form of insoluble fiber, which adds bulk to your stool and helps keep you regular, and others are soluble fiber, which aids in digestion and slows the absorption of sugar and fat into the bloodstream. 

Fat

Blackberries are virtually fat-free. What few fats blackberries contain are monounsaturated and polyunsaturated, healthy fats that reduce vascular inflammation and improve heart health.

Protein

Blackberries don't offer all that much in the way of protein. To help boost your protein intake, try eating blueberries with Greek yogurt (17 grams per 170-gram serving) or oatmeal (6 grams per cup, cooked).

Vitamins and Minerals

A single serving of blackberries provides about half of your daily recommended intake of vitamin C, as well as the mineral manganese. Both are highly potent antioxidants that reduce the oxidative stress to cells by ridding the body of free radicals. They do so by breaking the bond between free radicals and other molecules that can otherwise destabilize and damage cells.

Blackberries are also an excellent source of vitamin K and offer a modest amount of potassium, magnesium, vitamin A, iron, and calcium.

Calories in Blackberries

One cup of blackberries (144g) provides 62 calories, 79% of which come from carbs, 13% from protein, and 8% from fat. If you consider each blackberry to be a tablespoon of fruit, then about 16 blackberries are in a one cup serving. Here's how other berries compare to blackberries, per cup:

• Halved strawberries: 49 calories
• Raspberries: 64 calories
• Blueberries: 83 calories
  

Health Benefits 

There is a lot of scientific interest in the role of anthocyanins and other flavonoids in preventing disease. Anthocyanin is the pigment that gives blackberries and other blue, violet, or red fruits and vegetables their color. Its antioxidative properties are believed to help slow or prevent several metabolic and aging-related diseases.

May Increase Fat Oxidation and Improve Insulin Sensitivity

Research performed on overweight or obese men who were fed a high fat diet with either 600 grams per day of blackberries or a calorie and carbohydrate matched amount of gelatin before being given glucose tolerance tests showed that those who consumed blackberries had significantly increased fat oxidation. They also had improved insulin sensitivity, which is an important factor for preventing obesity and diabetes.

May Lower Cholesterol

Research suggests that the anthocyanins in the berries of the Rubus genus (which include blackberries and raspberries) can reduce the oxidation of low-density lipoprotein (LDL) cholesterol by 50%, corresponding with a significant reduction in atherosclerosis (hardening of the arteries) and heart disease.

May Protect Against Some Cancers

The same study reported that anthocyanins inhibited the growth of breast cancer cells by 24%, stomach cancer cells by 37%, colon cancer cells by 50%, and lung cancer cells by 54%. While this does not mean that blackberries can alter the course of any cancer once it develops, it does hint at the protective benefit of an anthocyanin-rich diet.

Prevents Gum Infections

Research on blackberry extract concluded that it has antibacterial and anti-inflammatory properties that might prevent or treat periodontal infections. This research used an extract, however, which is much more potent than consuming whole blackberries.

Additional research suggests that plant materials for periodontitis provide antibacterial, anti-inflammatory, antioxidant activities and affect gum structure. Blackberry leaves and fruits are one type of plant that's been shown to help improve gum health.

Supports Strong Bones

Blackberries deliver 32% of your daily vitamin K needs, which your body uses to make platelets for normal blood clotting and proteins for healthy bones. Vitamin K may help prevent osteoporosis and osteopenia. The manganese in blackberries is also important for bone development.

Promotes Brain Health

There is also preliminary evidence that anthocyanins may help slow the progression of Alzheimer's disease. Though the evidence is far from conclusive, anthocyanin appears to suppress the toxicity of beta-amyloid deposits in the brain. These are the compounds that interrupt neural pathways and damage brain cells, triggering the development of Alzheimer's. 

According to a 2016 study published in Nutritional Neuroscience, mice fed a diet consisting of a 1% anthocyanin extract experienced a change in beta-amyloid composition in the brain. Rather than soluble beta-amyloid (the type associated with Alzheimer's), mice fed anthocyanins had more insoluble beta-amyloid plaques (considered less toxic and damaging to the brain).

Allergies

Blackberries contain several known allergens, although reports of true food allergy to blackberries are rare. Salicylates are naturally occurring chemicals found in blackberries that are related to aspirin. If you are allergic to or intolerant to aspirin, you may develop allergy symptoms after eating the fruit. Symptoms tend to develop within minutes and may include:

• Itchy skin
• Hives or rash
• Tingling sensations on your face
• Sinus congestion
• Runny nose
• Watery eyes

Most cases are relatively mild and tend to resolve on their own. If needed, over-the-counter antihistamines may help alleviate symptoms.

Anaphylaxis, a potentially life-threatening, all-body allergic reaction, is rarely associated with blackberries; few cases have been noted in the medical literature. If it does occur, it is generally seen in people with a known blueberry allergy. Call 911 if you experience shortness of breath, lightheadedness, facial swelling, rapid heart rate, and vomiting after eating blackberries.

Many different kinds of mold can trigger a mold allergy. Fungal contamination of berries most commonly occurs in the field. Thorough washing of blackberries before eating may reduce the risk of an allergic response to mold.

Adverse Effects

There are no known drug interactions with blackberries, though people sensitive to aspirin may want to avoid them.

One of the more common gripes about blackberries is that they can turn your teeth an off-putting purple. To avoid staining, don't let the fruit residue linger in your mouth for too long. If you are drinking a shake made with blackberries, use a straw. After eating, rinse your mouth with water and brush your teeth as soon as possible.

Varieties

Aside from their color difference, blackberries can be distinguished from raspberries by their shape. Blackberries are larger and longer, more oval than rounder raspberries. Raspberries and blackberries are botanically related (they are both from the Rubus family). You may also come across hybrids of blackberries and raspberries, such as Loganberries.

Blackberries can also be found frozen, and make a great, more affordable addition to smoothies and baked goods than fresh options.

When They're Best

While blackberries can be found year-round in many grocery stores, their peak season is from early June to late August. When choosing fresh blackberries, let color be your guide. Only choose those that are deeply colored. Those that are red or paler purple are not yet ripe. While you can ripen the fruit at room temperature, once the fruit is picked, it will not get any sweeter. 

Ripe blackberries should have a pleasant aroma. Avoid blackberries that are soft, dull in color, have a mildewy smell, or have evidence of mold.

Storage and Food Safety

Once you have purchased blackberries, try to eat them within a day or so. You can extend their life by refrigerating them, but the flavor will be far more intense if they are served at room temperature. If you cannot eat them immediately, you can freeze the berries for up to a year. Freezing them does not alter their nutritional value.

To prevent blackberries from getting moldy, refrain from washing until right before serving. Do not eat any that taste off or mildewy.

How to Prepare

Blackberries can be eaten on their own or paired with yogurt, cereals, or ice cream. They can add a sprightly note to salads and pair beautifully with lemon desserts, like cheesecake or custard. They are also delicious in baked goods and smoothies.

Blackberries' high pectin content makes them an ideal choice for jams, jellies and preserves as well. You can use blackberries in almost any recipe calling for berries (like strawberries, raspberries, or blueberries).