Blackberries, frozen
Common food
Photo: Wikipedia
Frozen blackberries are whole, deep-purple berries flash-frozen at peak ripeness, locking in a sweet-tart flavor and a juicy, slightly jammy texture when thawed. They are a low-calorie, high-fiber fruit, offering a significant 5 grams of dietary fiber per 100g, which supports digestive health and satiety.
Calorie split: 7% protein · 88% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love frozen blackberries for their intense, concentrated berry flavor that's perfect for smoothies, baking, and sauces without the mess of fresh berries. They offer the taste of summer harvest in any season, making them a versatile staple for health-conscious cooks and dessert lovers alike.
⚠️ Watch-outs & how to enjoy it better
Their high natural sugar content (10.67g per 100g) can cause blood-sugar spikes if consumed in large quantities alone. To counteract this, pair them with a source of protein or fat, like Greek yogurt or nuts, to slow sugar absorption. The tiny seeds can also be an irritant for individuals with diverticulitis or sensitive digestive tracts; blending them thoroughly can help.
Key benefits
- Excellent source of dietary fiber (5g per 100g).
- Very low in fat and calories.
- Rich in antioxidants like anthocyanins.
- Provides natural sugars for quick energy.
- Convenient year-round availability.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single blackberry is not a berry at all, but an aggregate fruit made up of dozens of tiny individual drupelets, each containing its own seed.
Full nutrition (USDA data · scales with serving)
| Water | 82.2 g |
| Energy | 64.0 kcal |
| Protein | 1.2 g |
| Total lipid (fat) | 0.43 g |
| Carbohydrate, by difference | 15.7 g |
| Fiber, total dietary | 5.0 g |
| Total Sugars | 10.7 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 30.0 mg |
| Potassium, K | 140 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 3.1 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 34.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 8.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 68.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 118 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 19.8 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 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.16 g |
| PUFA 18:3 | 0.08 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 |
| Cholesterol | 0.00 mg |
FAQ
Should I thaw frozen blackberries before using them?
It depends on the recipe. For smoothies or baking, you can often use them straight from the freezer. For eating fresh or in salads, thaw them in the refrigerator for a few hours to allow them to soften and release their juices.
How do I prevent my baked goods from turning purple?
Toss the thawed blackberries lightly in a small amount of flour or cornstarch before folding them into batter. This helps absorb excess juice and prevents the color from bleeding throughout.
Are frozen blackberries as nutritious as fresh?
Yes, they are often equally or even more nutritious. Flash-freezing preserves the vitamins and antioxidants at their peak, whereas fresh berries can lose nutrients during transport and storage.
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 0.64 kcal/g · 7% calories from protein · 5.0 g fiber · 10.7 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.