Are Blackberries Good For You? Nutrition & Recipes

If there’s a quintessential summer experience, it’s digging into a big bowl of ripe berries. Blackberries, in particular, shine during the summer months—all plump, juicy and sweet. And that’s a good thing because blackberries are really great for you. “Blackberries are a healthy fruit choice because they are nutrient-dense and contain fiber, vitamin C, vitamin K and a variety of antioxidants,” says Eliza Whitaker, M.S., RDN.

Read on to learn exactly why blackberries are a top fruit choice, and how to make them a delicious part of your meals and snacks:

Why We Love Blackberries

They’re Rich in Antioxidants

What’s the first thing you notice about blackberries? Did you say their deep purple color? Blackberries aren’t just nature’s eye candy. The plant pigments that give them their stunning violet hue, called anthocyanins, also happen to be powerful antioxidants, says Whitaker. “Antioxidants neutralize free radicals, which can damage cells and contribute to aging, inflammation, heart disease and cognitive decline,” she adds.

They May Support Brain Health

Another plus for anthocyanins? They may boost your brain health. Anthocyanins may help protect against neurodegenerative diseases, says Lindsay Fencl, RD. Research suggests that these potent plant compounds may do this by fending off oxidative stress (an imbalance of free radicals that promotes damage) in the brain. This, in turn, may reduce inflammation and may protect against neurodegenerative diseases, such as Alzheimer’s and Parkinson’s diseases. While more research is needed to confirm these protective benefits in blackberries, eating a big handful of anthocyanin-rich blackberries certainly couldn’t hurt. 

They May Improve Heart Health

One of blackberries’ hidden perks is their high fiber content, specifically a whopping 8 grams of fiber per cup. “Adding just 1 cup of blackberries to breakfast or as a snack can get you one-quarter of the way to your daily fiber goal,” says Fencl. 

You’ve probably already heard that fiber can help keep your digestive system regular. It also takes care of your heart. Higher dietary fiber intake is associated with reductions in total cholesterol, harmful LDL cholesterol and blood pressure. In fact, research shows that consuming ample fiber may reduce some heart risks (especially blood pressure) in people who already have heart disease or hypertension.

They May Help Build Strong Bones

One of the surprising health benefits of blackberries is their potential to support bone health. Why? Blackberries are an excellent source of vitamin K, an often overlooked nutrient for bone health (1 cup gives you 25% of your entire day’s worth!). “Vitamin K is important for the proper metabolism of bone tissue, as it assists in the formation of proteins that help bind calcium to the bone matrix,” says Wan Na Chun, M.P.H., RD, citing research that adequate vitamin K intake is linked to a lower risk of osteoporosis and bone fracture. Blackberries also give you a trifecta of magnesium, copper and potassium, minerals that are all linked to better bone health.,,

They Are an Excellent Source of Vitamin C

Move over, oranges. One cup of blackberries packs more than a third of your daily vitamin C requirement. This vitamin may be best known for its role in immune health, but it benefits your health in a variety of other ways. “Vitamin C helps the body make collagen, which is a protein that is important for skin, bones, cartilage and blood vessels,” says Chun. It can also help improve the absorption of the iron found in plant foods, known as non-heme iron. That’s especially a perk if you follow a vegetarian or vegan eating plan or limit your meat intake. And finally, vitamin C works as an antioxidant to protect cells from damaging free radicals that set the stage for disease, says Fencl.

Nutrition Information

Blackberries are an excellent source of heart-healthy fiber. They’re also rich in copper and vitamin K for strong bones, plus vitamin C, which is essential for skin and immune health. 

One cup of raw blackberries contains the following nutrients:

• Calories: 65  
• Carbohydrates: 14g 
• Dietary fiber: 8g 
• Total sugar: 7g*
• Added sugar: 0g
• Protein: 2g  
• Total fat: 0g 
• Saturated fat: 0g  
• Cholesterol: 0g 
• Sodium: 2mg
• Vitamin C: 32mg (36% Daily Value)
• Vitamin K: 30mcg (25% DV)
• Copper: 0.25mg (28% DV)

^{*Sugar in blackberries  is naturally occurring}

Are Blackberries Safe for Everyone? 

Blackberries aren’t a top cause of food allergies However, it is possible to have an allergic reaction to fruits in the Rosaceae plant family, which includes blackberries, raspberries and strawberries, among other fruits. Symptoms of allergic reactions may include hives, flushed skin and an itchy mouth, throat or skin. In severe cases, food allergies can cause life-threatening symptoms like difficulty breathing and a drop in blood pressure. If you are allergic to blackberries, you should avoid eating them.  

5 Ways to Enjoy Blackberries

These sweet berries are perfect when eaten by the handful or in a juicy fruit salad. They also shine in a variety of savory and sweet recipes. Here are some tasty ways to enjoy them:

• Add blackberries to breakfast: Mix fresh blackberries into yogurt, cereal or oatmeal, says Chun. Try them alone or combined with blueberries and raspberries in a sweet bowl of overnight oats. Or, sprinkle them on top of whole-grain toast with goat cheese and almonds.
• Transform them into dessert: Nothing beats a blackberry crisp for a summertime dessert. Or, whip up a warm blackberry sauce to pour over creamy vanilla ice cream, or use it to zhuzh up plain yogurt (it’s also delicious on pancakes and French toast!).
• Whip them into smoothies: Frozen blackberries are a fantastic way to add fiber and antioxidants to your smoothie. 
• Toss them into salads: One of Fencl’s favorite ways to eat blackberries is to toss them into a summer salad with spinach, berries, candied pecans and goat cheese. They’re also fantastic in a spinach salad with avocado and walnuts.
• Add them to cocktails or mocktails: Blackberries are a stunning way to liven up cocktails and mocktails. Simply muddle them in a cocktail shaker, add ice and some gin (or sparkling water), shake, strain and top it all off with more sparkling water. 

Our Expert Take 

If you’re wondering if blackberries are good for you, the answer is a resounding yes! Not only are they sweet, juicy and delicious, blackberries are rich in heart-healthy fiber and disease-fighting antioxidants called anthocyanins. These tasty little treats are also loaded with nutrients that may help support brain health, build strong bones and support a healthy immune system. 

While blackberries are delicious on their own as a snack, there are loads of tasty ways to enjoy them. Add them to yogurt, cereal or oatmeal, bake them into desserts, whip them into smoothies or toss them into salad for a hit of sweetness.