Blackberries are nutrient-dense berries rich in fiber, vitamin C, and polyphenolic antioxidants, providing substantial longevity benefits with minimal caloric cost.
HeartBrainBlood SugarGutLiverAntioxidantLongevity
Nutrition per ~140 g · ¾ cup
Form
60kcal
Protein1.9 g
Carbs13.5 g
Fat0.7 g
Fiber7.4 g
6.0 g net carbs after fiber.
Vitamins
Vitamin C29.4 mg33%
Vitamin K27.7 mcg23%
Vitamin E1.6 mg11%
Folate35 mcg9%
Pantothenic Acid0.39 mg8%
Vitamin A300 iu6%
Niacin0.90 mg6%
Riboflavin36.4 mcg3%
Vitamin B642.0 mcg2%
Thiamin28.0 mcg2%
Vitamin A15.4 mcg2%
Minerals & other
Manganese0.90 mg39%
Copper0.23 mg26%
Zinc0.74 mg7%
Magnesium28 mg7%
Potassium227 mg5%
Iron0.87 mg5%
Calcium40.6 mg3%
Phosphorus30.8 mg2%
Choline11.9 mg2%
Selenium0.56 mcg1%
Sodium1.4 mg0%
Monounsaturated Fat0.066 g—
Polyunsaturated Fat0.39 g—
Saturated Fat0.020 g—
Bioactives estimated
Anthocyanins~280 mg
Ellagitannins~70 mg
Inulin / Prebiotic fibre~4.2 g
Glutathione~21 mg
Polyphenols~210 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density33.6/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality7.6/15How much protein it delivers, by absolute grams and per calorie.
Bioactives14.6/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber10.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
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.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 functionmoderate
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
Enhanced cognitive function and reduced neurodegenerative riskmoderate
Polyphenols cross the blood-brain barrier and reduce neuroinflammation, protect against oxidative stress in neurons, and may enhance synaptic plasticity
Improved glycemic control and insulin sensitivitymoderate
High fiber content slows glucose absorption; polyphenols activate AMPK pathway and improve insulin signaling in muscle and adipose tissue
Enhanced gut microbiota diversity and barrier functionmoderate
Fiber and ellagic acid act as prebiotics, promoting growth of beneficial bacteria and strengthening intestinal tight junctions, reducing endotoxemia
Reduced cancer cell proliferation and improved detoxificationemerging
Ellagic acid and anthocyanins inhibit carcinogenic pathways; blackberries induce phase II detoxification enzymes including glutathione S-transferases
Pairs 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
In the kitchen
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
When to eat it anytime
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