Blackberries: Calories, Nutrition and Health Benefits
Nature's most powerful anti-inflammatory berry packed with anthocyanins, fiber, and essential nutrients for optimal health.
Quick Nutrition Facts
Per 100g (about 3/4 cup)
| Nutrient | Amount |
|---|---|
| Calories | 43 kcal |
| Protein | 1.4g |
| Carbohydrates | 9.6g |
| Fiber | 5.3g |
| Sugars | 4.9g |
| Fat | 0.5g |
| Vitamin C | 21mg |
| Vitamin K | 19.8µg |
| Manganese | 0.6mg |
| Folate | 25µg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Blackberries contain the highest anthocyanin levels among common berries, making them the strongest anti-inflammatory fruit choice. The 5.3g fiber per 100g supports gut health and blood sugar control, while vitamin K aids bone health.
Myth Busters
MYTH #1: All Berries Are Equally Nutritious
TRUTH: While all berries are healthy, blackberries contain significantly higher anthocyanin levels than most other berries (214-589 mg/100g), giving them superior anti-inflammatory properties. They also provide more fiber (5.3g) than blueberries (2.4g) or strawberries (2g).
MYTH #2: Blackberries Are Too High in Sugar for Diabetics
TRUTH: With only 4.9g natural sugar per 100g and a low GI of 25, blackberries are one of the best fruit choices for diabetics. The high fiber (5.3g) and anthocyanins improve insulin sensitivity and minimize blood sugar spikes.
MYTH #3: Frozen Blackberries Lose Their Nutrients
TRUTH: Frozen blackberries retain up to 90% of their anthocyanin content and can be more affordable year-round. Flash-freezing preserves nutrients within hours of harvesting. Some studies show frozen berries may have higher antioxidant availability due to cell wall breakdown.
MYTH #4: You Need to Avoid Blackberries During Pregnancy
TRUTH: Blackberries are safe and beneficial during pregnancy. They provide folate (25µg), vitamin C for iron absorption, and fiber for constipation relief. The anthocyanins support maternal cardiovascular health. Just wash thoroughly to remove pesticide residue.
MYTH #5: Blackberries Cause Weight Gain Due to Natural Sugars
TRUTH: At only 43 calories per 100g with 5.3g fiber, blackberries promote weight loss, not gain. The fiber creates satiety, reducing overall calorie intake. Research shows people who eat berries regularly have lower BMI than non-berry consumers.
MYTH #6: Fresh Is Always Better Than Frozen
TRUTH: Nutritional differences between fresh and frozen blackberries are minimal. Frozen berries are picked at peak ripeness and flash-frozen, locking in nutrients. Fresh berries may lose vitamin C during transport and storage. Choose based on availability and budget.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 43 calories with 5.3g fiber per 100g, highest satiety among fruits. Low calorie density allows large portions. |
| Muscle Gain |  | Limited protein (1.4g), but rich in antioxidants that reduce exercise-induced inflammation and support recovery. |
| Diabetes Management | | Low GI (25), anthocyanins improve insulin sensitivity, 5.3g fiber slows glucose absorption. Best berry for diabetes. |
| PCOS Management | | Low glycemic impact, anti-inflammatory anthocyanins help reduce PCOS-related inflammation, high fiber supports hormone balance. |
| Pregnancy Nutrition | | Rich in folate (25µg), vitamin C enhances iron absorption, fiber prevents constipation, antioxidants support fetal development. |
| Viral/Flu Recovery | | 21mg vitamin C boosts immunity, anthocyanins reduce inflammation, easy to digest, hydrating with natural fluids. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Blackberries
Understanding how blackberries affect your blood glucose shows why they're excellent for blood sugar management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response. Individual responses may vary. Not medical advice.*
Why Blackberries Are Blood Sugar Friendly
Blackberries' low glycemic index (GI 25) and high fiber content create minimal blood sugar impact:
- 🫐 High fiber (5.3g) - Slows glucose absorption significantly
- 🍇 Anthocyanins - Improve insulin sensitivity and glucose metabolism
- 🍃 Low net carbs (4.3g) - Total carbs minus fiber equals minimal impact
- 🥜 Pair with protein - Greek yogurt or nuts further stabilizes blood sugar
This combination makes blackberries one of the safest fruits for diabetes management and blood sugar control.
Cultural Significance
Blackberries have been consumed by humans for thousands of years, with evidence dating back to prehistoric times in Europe.
Historical Use:
- Ancient Greeks used blackberries medicinally for gout treatment
- Romans consumed them for various ailments and as food
- Native Americans used all parts of the plant for food and medicine
- European folklore: associated with protection against evil spirits
Global Cultivation:
- Native to Europe, Asia, and Americas
- Commercial cultivation began in the 19th century
- Major producers: Mexico, United States, Serbia, Guatemala
- Over 2,000 blackberry varieties worldwide
Modern Recognition:
- Designated as superfood due to high antioxidant content
- Growing research interest in anthocyanins for chronic disease prevention
- Increasingly used in functional foods and nutraceuticals
Compare & Substitute
Blackberries vs Similar Berries (Per 100g)
| Nutrient | 🫐 Blackberries | 🫐 Blueberries | 🍓 Strawberries | 🍇 Raspberries |
|---|---|---|---|---|
| Calories | 43 kcal | 57 kcal | 32 kcal | 52 kcal |
| Carbs | 9.6g | 14.5g | 7.7g | 11.9g |
| Fiber | 5.3g | 2.4g | 2g | 6.5g |
| Protein | 1.4g | 0.7g | 0.7g | 1.2g |
| Fat | 0.5g | 0.3g | 0.3g | 0.7g |
| Sugar | 4.9g | 10g | 4.9g | 4.4g |
| Vitamin C | 21mg | 9.7mg | 58.8mg | 26.2mg |
| Anthocyanins | 214-589 mg | 140-175 mg | 20-35 mg | 20-65 mg |
| Best For | Inflammation | Brain health | Vitamin C | Digestion |
Frequently Asked Questions
Are blackberries good for weight loss?
Yes, blackberries are one of the best fruits for weight loss. At 43 calories per 100g with 5.3g fiber (21% daily value), they provide exceptional satiety. The high fiber-to-calorie ratio means you can eat generous portions (1 cup = 62 calories) while staying full.
Weight loss benefits: Low calorie density; highest fiber among common berries; natural sweetness reduces cravings; anthocyanins may support fat metabolism.
Best practices: Eat 1 cup daily as snack; add to Greek yogurt for protein; use frozen for smoothies; avoid added sugars.
Can diabetics eat blackberries?
Absolutely—blackberries are one of the best fruits for diabetics. With a low glycemic index (25) and 5.3g fiber per 100g, they have minimal blood sugar impact. Research shows the anthocyanins in blackberries improve insulin sensitivity and glucose metabolism.
Diabetes benefits:
- Lowest GI among common fruits
- 5.3g fiber slows glucose absorption
- Anthocyanins improve insulin function
- Only 4.3g net carbs per 100g
Monitor your response; most diabetics can enjoy 1/2 to 1 cup daily without blood sugar spikes.
How many blackberries should I eat per day?
Recommended serving: 1 cup (144g) provides optimal benefits—62 calories, 7.6g fiber, 30mg vitamin C, high anthocyanins.
By health goal:
- Weight loss: 1-2 cups daily (low calories, high volume)
- Diabetes: 1/2-1 cup daily (monitor blood sugar)
- General health: 1 cup daily (ideal antioxidant dose)
- Pregnancy: 1 cup daily (folate, vitamin C, fiber)
No upper limit for most people; eat until satisfied. Excess may cause mild digestive upset due to high fiber.
What are the main health benefits of blackberries?
Key Benefits:
- Strongest Anti-Inflammatory: Highest anthocyanins among berries reduce chronic inflammation
- Heart Health: Anthocyanins lower blood pressure; fiber reduces cholesterol
- Blood Sugar Control: Low GI, high fiber, improved insulin sensitivity
- Brain Function: Anthocyanins protect against cognitive decline
- Cancer Prevention: High antioxidants fight free radical damage
- Digestive Health: 5.3g fiber supports gut microbiome and regularity
- Weight Management: Low calories, high satiety
Do blackberries have more antioxidants than blueberries?
Yes, blackberries typically contain higher anthocyanin concentrations (214-589 mg/100g) compared to blueberries (140-175 mg/100g). This makes blackberries the strongest anti-inflammatory berry.
Antioxidant comparison:
- Blackberries: Highest anthocyanins, stronger anti-inflammatory effects
- Blueberries: High antioxidants, better studied for brain health
- Both: Excellent choices with different but overlapping benefits
Choose blackberries for inflammation; blueberries for cognitive health; or alternate both for comprehensive antioxidant coverage.
Can I eat blackberries during pregnancy?
Yes, blackberries are highly beneficial during pregnancy:
Pregnancy benefits:
- Folate (25µg): Supports fetal neural tube development
- Vitamin C (21mg): Enhances iron absorption, prevents anemia
- Fiber (5.3g): Relieves pregnancy constipation
- Anthocyanins: Support maternal cardiovascular health
- Low calorie: Satisfies sweet cravings without excess weight gain
Safety tip: Wash thoroughly to remove pesticide residue. Organic is ideal. 1 cup daily is safe and beneficial throughout pregnancy.
Should I buy fresh or frozen blackberries?
Both are nutritionally equivalent. Choose based on availability, budget, and use:
Fresh:
- Best for: Eating whole, salads, fresh snacking
- Pros: Texture, immediate use
- Cons: Expensive, short shelf life (2-3 days), seasonal
Frozen:
- Best for: Smoothies, cooking, year-round availability
- Pros: More affordable, longer storage, picked at peak ripeness
- Cons: Softer texture when thawed
Tip: Frozen blackberries retain 90% of anthocyanins and are often more economical. Buy frozen in bulk; use fresh when in season and affordable.
