Blackberry Nutrition Benefits and Facts

Nutritional summary

Blackberries are a significant source of anthocyanins (the pigments that give berries their deep purple colour), which are consistently linked in systematic reviews to improved cardiovascular health and a reduced risk of type 2 diabetes .
These berries contain a high concentration of phenolic compounds (antioxidants that protect cells from damage), including flavonoids, tannins, and phenolic acids .
Compared to many other common berries like strawberries and blueberries, blackberries provide a higher amount of dietary fibre per serving, which is essential for digestive health .
Early research suggests that the specific polyphenols found in berries may help improve cognitive performance and the ability of neurons to maintain function during aging .

Interesting fact

The blackberry is not a true berry in the botanical sense, but rather an aggregate fruit composed of many tiny drupelets, each containing its own seed.

Standout nutrients

SUPER

SOURCE

Total Flavonoids

ELITE

SOURCE

Sum of Polyphenols

ACE

SOURCE

Dietary fibre

GREAT

SOURCE

Manganese

kcal per 100g

Protein1.23g

Fat0.47g

Carbs0.91g

Fiber4.72g

Sugar5.46g

Fat breakdown

Polyunsat0.26g

Monounsat0.12g

Saturated0.06g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Low carbon footprint, though water usage can be high in drought-prone regions

Confidencemedium

Storage

Refrigerate

2–3 days

Store unwashed in a single layer to prevent mold

Freeze

6–12 months

Flash freeze on a tray before bagging

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effect of replacing commonly consumed fruit in the United States with berries in the USDA healthy Dietary Patterns: a modeling analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Berry Fruits and Their Improving Potential on Skeletal Muscle Health and Performance: A Systematic Review of the Evidence in Animal and in Human Studies - PMC

[7]pmc.ncbi.nlm.nih.gov

Review of Functional and Pharmacological Activities of Berries - PMC

[8]pmc.ncbi.nlm.nih.gov

Effect of berry-based supplements and foods on cognitive function: a systematic review - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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