Blackberries are a low-carbohydrate fruit. They're considered a superfood that packs a major nutritional punch along with bright flavour and intense colour. Blackberries may protect against heart disease, cancer, and diabetes. They contain 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 fibre, vitamin C, and manganese.

Blackberry Nutrition Facts

Nutrition information for 1 cup (144g) of blackberries is provided by the USDA.

Calories: 62

Fat: 0.7g

Sodium: 1mg

Carbohydrates: 13.8g

fibre: 7.6g

Sugars: 7g

Protein: 2g

Carbs

One cup of blackberries contains 13.8 grams of carbohydrate of which 7.6 grams is fibre. 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 metabolised 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 fibre needs. Some are in the form of insoluble fibre, which adds bulk to your stool and helps keep you regular, and others are soluble fibre, 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 destabilise 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.

Health Benefits

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

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 to 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 be able to prevent or treat periodontal infections.

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 the composition of beta-amyloids 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 of 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 medical literature. If it does occur, it is generally seen in people with a known blueberry allergy.

Many different kinds of mould can trigger a mould allergy. Fungal contamination of berries most commonly occurs in the field. A random survey revealed that mould growth in blackberries and raspberries were the highest among all of the tested berries and grapes. Thorough washing of blackberries prior to eating may reduce the risk of an allergic response to mould.

Adverse Effects

There are no known drug interactions with blackberries, though people who are 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 colour 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

Blackberries can be found year-round in many grocery stores.

When choosing fresh blackberries, let colour be your guide. Only choose those that are deeply coloured. 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 colour, have a mildew type smell or have evidence of mould.

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 flavour 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 mouldy, 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, such as cheesecake or custard. They are also delicious in baked goods and smoothies. Their high pectin content makes them the ideal choice for jams, jellies and preserves as well. You can use blackberries in most any recipe calling for berries (like strawberries, raspberries, or blueberries).