Blackberries β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 43 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 10 g | 3.64% |
| Fiber | 5 g | 17.86% |
| Sugars | 5 g | 10% |
| Glycemic Index | 25 | - |
| Protein | 1 g | 2% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Blackberries are high in vitamin C, a good source of dietary fiber and contain ellagic acid, a phytochemical that may help prevent cancer.
Encyclopedia of Foods. A Guide to Healthy Nutrition
5 g
🥔 Good Fiber Content
25
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in antioxidants such as anthocyanins, which help protect the body from free radicals and reduce inflammation.
- Supports digestive health with their high fiber content, promoting regular bowel movements and a healthy gut microbiome.
- Promotes heart health by providing potassium, magnesium, and fiber, which help maintain healthy blood pressure and cholesterol levels.
- Contains essential vitamins and minerals such as Vitamin C, Vitamin K, and manganese, which are important for overall health and well-being.
Health risks
- Allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing.
- Digestive discomfort such as bloating or diarrhea when consumed in large quantities, due to their high fiber content.
- Pesticide residue on conventionally grown blackberries, which can pose health risks over time if not properly washed.
- Potential for blood sugar spikes in individuals sensitive to fructose, as blackberries contain natural sugars.
How to choose blackberries
Blackberries should be chosen for their fully ripe, deep black color without red sections, ensuring they are sweet. They should be plump, firm, and have a glossy surface. Inspect for any mold, particularly in the center of the package, as blackberries perish quickly.
Pass on blackberries that are soft, mushy, or show signs of mold or leakage, indications of overripeness or poor storage. Clumped berries usually suggest the onset of decay.
How to store blackberries
Fresh blackberries should be stored in the refrigerator in a shallow container. Keep them unwashed until you're ready to eat them to prevent moisture from causing mold. Blackberries can last up to a week when stored properly.
Moisture is the main enemy of fresh blackberries, so washing them before storage should be avoided. Using airtight containers is not recommended, as they need some air circulation. Keeping blackberries away from strong-smelling foods helps prevent them from absorbing unwanted odors.
β Extra Tip
How long do they last?
Blackberries can last for 3-6 days in the refrigerator. To extend their shelf life, they can be frozen and kept for up to 6-12 months. For best results, spread them out on a baking sheet to freeze individually before transferring to a sealed container or bag.
What to do with leftovers?
Leftover blackberries can be used in a variety of sweet and savory dishes. Add them to smoothies or yogurt for a nutritious breakfast, or bake them into muffins, scones, or pancakes for a fruity treat.
Blackberries are great in salads, where their tartness complements savory ingredients like goat cheese and nuts. You can also cook them down into a blackberry sauce to drizzle over pancakes, waffles, or ice cream. If you have an abundance, try making homemade blackberry jam or freezing them for later use. Blackberries can also be incorporated into desserts like pies, cobblers, or tarts, or blended into a refreshing sorbet or ice cream. For a savory option, use blackberries in a glaze for meats like pork or duck, where their natural sweetness pairs well with rich flavors.
π¨ββοΈοΈ Medical disclaimer
How blackberries support specific health conditions
Blackberries are a rich source of vitamin C, supporting immune health and promoting skin health by aiding in collagen production. Their high fiber content supports digestive health, promoting bowel regularity and reducing the risk of constipation. Blackberries are also packed with antioxidants, such as anthocyanins, which may reduce inflammation and support brain health by improving memory and cognitive function.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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