scored 98/100
Also known as blackberry
Blackberries are nutrient-dense berries rich in fiber, vitamin C, and polyphenolic antioxidants, providing substantial longevity benefits with minimal caloric cost.
6.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 98.
Blackberries (Rubus species) are native to Europe, northwestern Africa, and western Asia, now cultivated globally. These dark berries derive their deep purple-black color from anthocyanins and other phenolic compounds with potent antioxidant properties. With 5.3g fiber per 100g, blackberries support digestive health and metabolic function while remaining extremely low in calories (43 kcal/100g). Their polyphenol profile—including ellagic acid, quercetin, and anthocyanins—has been extensively studied for anti-inflammatory and neuroprotective effects. Blackberries contain meaningful amounts of vitamin C (21mg/100g) for immune support and collagen synthesis, plus vitamin K (19.8mcg) critical for bone health and vascular function. The combination of high fiber, low sugar (net carbs ~4.3g), and bioactive compounds makes blackberries particularly valuable for metabolic health, cardiovascular function, and cognitive aging. Fresh blackberries have superior antioxidant capacity compared to cooked or processed versions, making them ideal for maximizing polyphenol intake.
Anthocyanins and ellagic acid inhibit LDL oxidation, reduce inflammation, and promote nitric oxide production in blood vessel lining, improving blood flow and lowering atherosclerosis risk
Polyphenols cross the blood-brain barrier and reduce neuroinflammation, protect against oxidative stress in neurons, and may enhance synaptic plasticity
High fiber content slows glucose absorption; polyphenols activate AMPK pathway and improve insulin signaling in muscle and adipose tissue
Fiber and ellagic acid act as prebiotics, promoting growth of beneficial bacteria and strengthening intestinal tight junctions, reducing endotoxemia
Ellagic acid and anthocyanins inhibit carcinogenic pathways; blackberries induce phase II detoxification enzymes including glutathione S-transferases
Blackberries can be consumed any time of day. Morning consumption provides sustained energy and antioxidant protection; post-workout consumption offers recovery support through polyphenols and minimal protein. No timing restrictions apply.
Fasting-compatible
Blackberries are suitable for fasting protocols due to minimal caloric content, though whole fruit breaks a strict water-only fast; can be consumed during eating windows of any intermittent fasting protocol
Per 100 g of the default form. Bars show how much higher or lower blackberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Blackberries is classified as a berries (fruit). Blackberries are nutrient-dense berries rich in fiber, vitamin C, and polyphenolic antioxidants, providing substantial longevity benefits with minimal caloric cost.
Blackberries scores 98/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin C, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.9 g of protein (~4% of the 50 g daily value).
Yes — it's a high-fiber food. A 140 g serving provides about 7.4 g of fiber (~27% of the 28 g daily value).
In a 140 g serving, blackberries is highest in Manganese (~39% DV), Vitamin C (~33% DV), Copper (~26% DV), Vitamin K (~23% DV), Vitamin E (~11% DV).
Sometimes — it depends on your daily carb budget. A 140 g serving has about 6 g of net carbs (13.5 g total minus 7.4 g fiber).
Best any time of day. Blackberries can be consumed any time of day. Morning consumption provides sustained energy and antioxidant protection; post-workout consumption offers recovery support through polyphenols and minimal protein. No timing restrictions apply.
A typical serving is around 140 g (~60 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating blackberries alongside several other fruit sources.
Blackberries pairs nicely with: Pair with walnuts or flaxseeds because omega-3 fatty acids enhance absorption of fat-soluble polyphenols and synergistically reduce inflammation; Combine with Greek yogurt or kefir because probiotics work synergistically with blackberry polyphenols to optimize gut microbiota composition and strengthen barrier function; Pair with dark chocolate (85%+ cacao) because both are rich in complementary polyphenols (anthocyanins + flavanols) that have additive antioxidant and cardiovascular benefits; Mix with leafy greens in smoothies because vitamin C in blackberries enhances non-heme iron absorption from spinach or kale.
Encyclopedia entries that supply the same signature nutrients blackberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients blackberries contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.