Blackberries, canned, heavy syrup, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
These are whole blackberries preserved in a rich, sweet heavy syrup, offering a soft, juicy texture and a deep, wine-like berry flavor. Nutritionally, they are a source of dietary fiber but are significantly higher in sugar and calories than fresh berries due to the syrup. A 100g serving provides 92 kcal, with nearly 20g coming from added sugars.
Calorie split: 5% protein · 93% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love them for their intense, sweet-tart berry flavor and soft, luscious texture, which is perfect for quick desserts and nostalgic treats. They are a versatile pantry staple for adding a burst of fruit to cakes, cobblers, and breakfast dishes.
⚠️ Watch-outs & how to enjoy it better
The heavy syrup means a high sugar content (19.7g per 100g), which can cause rapid blood-sugar spikes, making them a poor choice for diabetics or those monitoring sugar intake. To mitigate this, use them sparingly as a topping, rinse them briefly under water to remove some syrup, or pair them with protein-rich foods like Greek yogurt or nuts to slow sugar absorption.
Key benefits
- Provides 3.4g of dietary fiber per 100g.
- Convenient year-round source of berry flavor.
- Quick source of carbohydrates for energy.
- Contains antioxidants like anthocyanins from the blackberry skin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Blackberries are not true berries botanically; each 'berry' is an aggregate fruit made of many tiny drupelets, each containing a seed.
Full nutrition (USDA data · scales with serving)
| Water | 75.1 g |
| Energy | 92.0 kcal |
| Energy | 385 kj |
| Protein | 1.3 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.39 g |
| Carbohydrate, by difference | 23.1 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 19.7 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.65 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 14.0 mg |
| Potassium, K | 99.0 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.70 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.29 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 5.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 131 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 219 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 79.0 ug |
| Vitamin E (alpha-tocopherol) | 0.78 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How do canned blackberries in heavy syrup differ from those in light syrup or juice?
Heavy syrup contains a much higher concentration of sugar (typically a 50% sugar solution), making the berries sweeter, more calorie-dense, and softer in texture compared to those packed in light syrup or their own juice, which have less added sugar and a more tart, berry-forward flavor.
Can I use the syrup from the can?
Yes, the thick, sweet syrup is excellent for making sauces, glazes for meats like pork or duck, sweetening drinks, or drizzling over desserts like ice cream or yogurt. You can also reduce it on the stove to make a more concentrated blackberry syrup.
Are canned blackberries as nutritious as fresh ones?
While they retain some fiber and antioxidants, the canning process and heavy syrup significantly increase the sugar and calorie content. Fresh blackberries have no added sugar and a lower glycemic impact, making them the more nutrient-dense choice.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.92 kcal/g · 6% calories from protein · 3.4 g fiber · 19.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.