Blackberry Nutritional Value and Health Benefits

Wikifarmer

Editorial team

3 min read
03/01/2025
Blackberry Nutritional Value and Health Benefits

Are blackberries a superfood?

Blackberries are considered a superfood, and for good reason. They are rich in antioxidants and many other important vitamins and nutrients. 

According to the USDA, a 100-gram serving of raw blackberries provides:

  • Calories: 43 kcal
  • Protein: 1.39 g
  • Fat: 0.49 g
  • Carbohydrates: 9.61 g
  • Dietary Fiber: 5.3 g
  • Sugars: 4.88 g
  • Vitamin C: 21 mg (24% of daily value)
  • Vitamin K: 19.8 µg
  • Calcium: 29 mg
  • Iron: 0.62 mg
  • Potassium: 162 mg

They contain trace amounts of magnesium, phosphorus, zinc, Vitamin A, Vitamin E, and various B vitamins, with a notable absence of cholesterol, saturated fats, and caffeine.

Health Benefits of Blackberries

The antioxidants destroy the free radicals that harm cells and lead to cancer. They are beneficial for reducing the risk of esophageal, breast, and cervical cancer. Blackberries and Raspberries are also used to achieve weight loss and manage obesity. However, it does not mean that eating Blackberries can replace any medicine. 

Blackberries contain alkaloids, flavonoids (anthocyanins), salicylic acid, ellagic acid, ascorbic acid, organic acids, fiber, tannins, saponins, glycosides, terpenoids, sterols, carbohydrates, and volatile oils. These phytochemical compounds help treat various issues, such as dysentery, diarrhea, toothache, anemia, psoriasis, mouth ulcers, and minor bleeding. Besides Blackberries' medicinal use, they are used for making good wine, brandy, and flavored liqueurs. 

More specifically, the consumption of blackberries can have the following health benefits:

  • Reduction of the Risk of Chronic Conditions: Blackberries are loaded with antioxidants such as anthocyanins, Vitamin C, and ellagic acid. These compounds neutralize free radicals, reduce oxidative stress, and may lower the risk of chronic conditions like cardiovascular diseases, certain cancers, and neurodegenerative disorders.
  • Cancer Prevention Potential: Blackberries' high concentration of anthocyanins and ellagic acid has been linked to reducing the risk of cancers, including esophageal, breast, and cervical cancers. These antioxidants also support DNA repair and inhibit the growth of harmful cells.
  • Cardiovascular wellness: Blackberries are rich in fiber, potassium, and magnesium, which help maintain healthy blood pressure and cholesterol levels. Regular consumption has been associated with improved arterial health and reduced inflammation, both vital for cardiovascular wellness.
  • Supports Bone Health: Blackberries are abundant in Vitamin K and calcium, which are essential for maintaining strong bones. Vitamin K also plays a key role in blood clotting, preventing excessive bleeding.
  • Helps in Gut Health and Digestion: Blackberries provide 8 grams of fiber per cup, promoting gut health and regular bowel movements. They contain soluble and insoluble fibers that support a balanced gut microbiome and prevent digestive issues like constipation.
  • Weight Management: Blackberries are low in calories and high in fiber, helping to control appetite and support weight loss efforts. They are an excellent addition to a calorie-conscious diet.

While you can benefit from eating Blackberries, you should always consult your doctor before taking an alternative supplement to your medications.

References

https://www.raspberryblackberry.com/consumers/health-and-nutrition-benefits-of-raspberries-and-blackberries/

https://www.canr.msu.edu/news/blackberries_are_a_powerful_fruit

https://franklin.ces.ncsu.edu/2024/05/nutritional-value-of-blackberries/

https://www.pubs.ext.vt.edu/SPES/spes-366/spes-366.html

Further reading