Blackberries

Packed with Phytonutrients!

Deep purple and so sweet-tart, Blackberries are lower in sugar and higher in fiber than many other fruits. One cup of blackberries is just 62 calories and is brimming with vitamins, minerals and phytonutrients, including flavonoids with potent antioxidant and anti-inflammatory properties.

Just one cup of frozen blackberries provides:

  • Excellent Source of Vitamins. One cup delivers 37% DV of vitamin K, which plays a role in blood clotting and helps strengthen bones. One cup also has 13% DV of folate, which helps the body form red blood cells and reduce the risk of birth defects.
  • Excellent Source of Minerals. One cup provides 90% DV of manganese, which plays an important role in bone development and other body functions. Other minerals in blackberries include copper, magnesium, iron and potassium.
  • Excellent Source of Fiber. With 8 grams in one cup, blackberries provide 30% DV of dietary fiber. Foods high in fiber may help reduce the risk of cardiovascular disease, obesity and type 2 diabetes.
  • Antioxidant Power. Blackberries have high concentrations of flavonoids with potent antioxidant properties. Antioxidants help neutralize free radicals that can cause cell damage leading to cancer, heart disease and other age-related conditions.

Purple Power

Blackberries get their deep-purple hue from flavonoids called anthocyanins, antioxidant compounds in the berry pigments. The rich flavonoid mixture in blackberries also includes ellagic acid, quercetin, gallic acid and rutin, all contributing to the antioxidant and anti-inflammatory benefits of blackberries.

Blackberry Health Research

Scientists studying the potential health benefits of blackberries are focusing on:

  • Diabetes risk
  • Cancer prevention
  • Strengthening the immune system

For more on the latest research studies uncovering the benefits of eating fruit, visit our Fruit Health Resources.

Nutrient Data Source: USDA National Nutrient Database for Standard Reference, Release 25