Blackberries Nutrition Facts and Health Benefits

Packed with nutrients, blackberries are high in antioxidants, vitamins, and minerals but relatively low in calories.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 21, 2022.

Blackberries can be grown on many continents, and despite their small size, they serve as a great source of antioxidants with their rich vitamin and mineral content.

Its vibrant hue and rich flavor make it a versatile ingredient in beverages, desserts, or oatmeals.

Blackberries’ high levels of vitamins C and K aid in speedy wound recovery and stimulate collagen production, giving skin a fresh, glowing look.

It’s high in insoluble fiber and an excellent resource for copper and manganese. Thanks to this composition and fiber content, it is an effective fruit against the risk of insulin resistance and obesity.

In addition to regulating digestion, blackberries aid in the prevention of constipation and bloating.

As an added bonus to bolstering the immune system, this practice helps keep the body free of harmful free radicals.

Specifically, it improves the absorption of iron, a mineral that is especially important for vegans.

Fructose, a sugar found in fruits, is the primary source of its composition, so it’s important to remember that when eating it, pairing it with a protein or fat source will ensure a more nutritionally-balanced meal.

Blackberries Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of blackberries:

  • Energy: 43 calories
  • Carbs: 9.61 grams
  • Sugar: 4.88 grams
  • Fiber: 5.3 grams
  • Protein: 1.39 grams
  • Fat: 0.49 grams
  • Saturated Fat: 0.014 grams

Jump to a section where you can learn more about blackberries nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Blackberries

Thanks to a significant amount of specific vitamins and minerals, blackberries could provide several health benefits.

Continue reading to discover the potential benefits of consuming blackberries.

They May Support the Collagen Formation

Vitamin C is essential for several critical metabolic processes occurring in the body. It also supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

Vitamin C can also help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.

May Improve the Carbohydrate Metabolism

Copper is needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

They May Help Relieve Symptoms of Osteoarthritis and IBS

Manganese can reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

Vitamin K From Is Crucial for Blood Clotting Processes

Vitamin K is important for the normal blood clotting processes to occur in the body.

It plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.

This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.

Vitamin K can also support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.

Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.

It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.

This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.

Blackberries Nutrition Facts

Continue reading to find out the following blackberries nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown

Macronutrients

Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on blackberries macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate3% DV9.61 g
Protein3% DV1.39 g
Fat1% DV0.49 g

Vitamin Content

Blackberries are not an excellent source of any particular vitamin.

However, they contain a good amount of Vitamin C, and Vitamin K and some Vitamin A, Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Here's the full blackberries vitamin content per 100g:

Vitamin A7% DV214 IU
Vitamin C23% DV21 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)2% DV0.02 mg
Vitamin B2 (Riboflavin)2% DV0.026 mg
Vitamin B3 (Niacin)4% DV0.646 mg
Vitamin B5 (Pantothenic acid)6% DV0.276 mg
Vitamin B6 (Pyroxidine)2% DV0.03 mg
Vitamin B9 (Folate)6% DV25 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E8% DV1.17 mg
Vitamin K17% DV19.8 µg

Mineral Content

Blackberries are excellent source of Manganese.

They also contain a good amount of Copper and some Magnesium, and Zinc.

Here's the full blackberries mineral content per 100g:

Calcium2% DV29 mg
Copper18% DV0.165 mg
Fluoride0% DV0 mg
Iron3% DV0.62 mg
Magnesium5% DV20 mg
Manganese28% DV0.646 mg
Phosphorus2% DV22 mg
Potassium3% DV162 mg
Selenium1% DV0.4 μg
Sodium0% DV1 mg
Zinc5% DV0.53 mg

Protein and Amino Acid Profile

Blackberries contain 1.4 g of protein per 100 g, or in other words, blackberries provide 3.23 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in blackberries contain all nine essential amino acids, however, they are a little bit low in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Histidine Low0% DV0 g
Isoleucine Low0% DV0 g
Leucine Low0% DV0 g
Lysine Low0% DV0 g
Methionine Low0% DV0 g
Phenylalanine Low0% DV0 g
Threonine Low0% DV0 g
Tryptophan Low0% DV0 g
Valine Low0% DV0 g

Fat Breakdown

Around 10% of the calories in blackberries are from fat. Blackberries have 0.49 grams or 1% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Blackberries fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, blackberries is cholesterol free.

Blackberries do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat1% DV0.49 g
Saturated Fat0% DV0.014 g
Monounsaturated Fatdo not have a %DV0.047 g
Polyunsaturated Fatdo not have a %DV0.28 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

89% of the calories in blackberries come from carbohydrates.

Carbs in blackberries are mostly fiber (55%), followed by sugars and starch.

When it comes to sugars, blackberries are relatively low in sugar, containing grams of sugar per 100g.

Blackberries are a great source of fiber, and considered as a "high fiber food", as the contain 7.6 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of blackberries is 5.3.

Total Carbohydrate3% DV9.61 g
Dietary Fiber19% DV5.3 g
Sugars10% DV4.88 g

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Sources

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