95
Fruit · Berries
Blackberries
95/ 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.
Variants (4)
Nutrition · per ~140 g serving · ≈ ¾ cup
🔥 Calories
60/ 2000 kcal day
🥩Protein1.9 g4% DV
🍞Carbs13.5 g5% DV
🥑Fat0.7 g<1% DV
🌿Fiber7.4 g26% DV
≈ 6g net carbs · carbs − fiber
Vitamins
- Vitamin C29.4 mg33% DV
- Vitamin K27.7 mcg23% DV
- Vitamin B60.39 mg23% DV
- Vitamin E1.6 mg11% DV
- Folate35.0 mcg9% DV
- Niacin0.90 mg6% DV
- Riboflavin0.04 mg3% DV
- Thiamin0.03 mg2% DV
- Choline11.9 mg2% DV
- Vitamin A15.4 iu<1% DV
Minerals
- Manganese0.90 mg39% DV
- Copper0.23 mg26% DV
- Zinc0.74 mg7% DV
- Magnesium28.0 mg7% DV
- Potassium226.8 mg5% DV
- Iron0.87 mg5% DV
- Calcium40.6 mg3% DV
- Phosphorus30.8 mg2% DV
- Selenium0.56 mcg1% DV
- Sodium1.4 mg<1% DV
Other
- Polyunsaturated Fat0.39 g
- Monounsaturated Fat0.07 g
- Saturated Fat0.02 g
BioactivesEstimated
- Anthocyanins~280 mg
- Ellagitannins~70 mg
- Inulin / Prebiotic fibre~4.2 g
- Glutathione~21 mg
- Polyphenols~210 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 173946
Score · 95/100
Nutrient Density31.6 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality7.6 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives14.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Manganese28% DV
- Vitamin C23% DV
- Copper18% DV
- Vitamin K17% DV
- Vitamin B616% DV
Overview
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.
Health Benefits (5)
- Reduced cardiovascular disease risk and improved endothelial functionmoderateAnthocyanins and ellagic acid inhibit LDL oxidation, reduce inflammation, and promote nitric oxide production in blood vessel lining, improving blood flow and lowering atherosclerosis risk
- Enhanced cognitive function and reduced neurodegenerative riskmoderatePolyphenols cross the blood-brain barrier and reduce neuroinflammation, protect against oxidative stress in neurons, and may enhance synaptic plasticity
- Improved glycemic control and insulin sensitivitymoderateHigh fiber content slows glucose absorption; polyphenols activate AMPK pathway and improve insulin signaling in muscle and adipose tissue
- Enhanced gut microbiota diversity and barrier functionmoderateFiber and ellagic acid act as prebiotics, promoting growth of beneficial bacteria and strengthening intestinal tight junctions, reducing endotoxemia
- Reduced cancer cell proliferation and improved detoxificationemergingEllagic acid and anthocyanins inhibit carcinogenic pathways; blackberries induce phase II detoxification enzymes including glutathione S-transferases
Food Pairings
- ·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
Practical Tips
- ·Select blackberries that are deep black with firm texture; avoid dull or mushy berries. Peak antioxidant content occurs at full ripeness
- ·Store fresh blackberries in a shallow container in the coldest part of refrigerator (32-35°F) for up to 5 days; don't wash until consumption to prevent mold growth
- ·Consume raw when possible to maximize anthocyanin content, as heating reduces polyphenol bioavailability by 20-30%
- ·Aim for 100-150g fresh blackberries daily (roughly one cup) as part of total fruit intake to optimize polyphenol dosing without excessive fructose
- ·Freeze fresh blackberries immediately after harvest for later use; freezing preserves anthocyanins and actually improves cellular release of bioactive compounds during thawing
Optimal Timing
🕒
anytime
Fasting-compatible
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.
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow blackberries stacks up
Compared to other berries fruits
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.
Calories#2 of 14
43kcalvs55.8kcal avg
-23% below category average
Protein#4 of 14
1.4gvs1.1g avg
+30% above category average
Fiber#2 of 14
5.3gvs3.1g avg
+73% above category average
Manganese#3 of 10
0.6mgvs0.6mg avg
+10% above category average
Vitamin C#6 of 13
21mgvs24.9mg avg
-16% below category average
Copper#1 of 8
0.2mgvs0.1mg avg
+164% above category average
Vitamin K#1 of 7
19.8mcgvs11.3mcg avg
+75% above category average
Common questions
What people ask about blackberries
What is blackberries?
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.
Is blackberries healthy?
Blackberries scores 95/100 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.
Is blackberries high in protein?
Not particularly. A 140 g serving provides about 1.9 g of protein (~4% of the 50 g daily value).
Is blackberries high in fiber?
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).
What vitamins and minerals are in blackberries?
In a 140 g serving, blackberries is highest in Manganese (~39% DV), Vitamin C (~33% DV), Copper (~26% DV), Vitamin B6 (~23% DV), Vitamin K (~23% DV).
Is blackberries keto-friendly?
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).
When is the best time to eat blackberries?
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.
How much blackberries should I eat?
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.
What pairs well with blackberries?
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.
Related supplements
Supplements that mirror Blackberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients blackberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Blackberries
These are the nutrients blackberriescontributes 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.