Blackberries, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Blackberries are aggregate fruits, each a cluster of tiny, juice-filled drupelets that range from glossy deep purple to nearly black when fully ripe. Their flavor balances bright, tart acidity with a rich, earthy sweetness, while their texture offers a satisfying pop followed by the gentle crunch of numerous small seeds. Nutritionally, they are a standout for their exceptionally high fiber content—over 5 grams per 100 grams—making them a low-calorie, nutrient-dense choice for digestive health.
💚 Why it's loved
People adore blackberries for their intense, complex flavor that perfectly straddles the line between sweet and tart, and for their versatility in both sweet and savory applications. They are deeply embedded in summer traditions, from foraging in hedgerows to being the star of classic desserts like cobbler and pie.
⚠️ Watch-outs & how to enjoy it better
The tiny seeds can be a texture issue for some, potentially causing digestive discomfort or feeling gritty. They are also high in oxalates, which can be a concern for individuals prone to certain types of kidney stones. To mitigate, pair them with calcium-rich foods like yogurt or cheese to help bind oxalates, and ensure adequate hydration.
Key benefits
- Exceptionally high in dietary fiber (5.3g per 100g), supporting gut health and satiety.
- Rich in anthocyanins, powerful antioxidants that give them their dark color.
- Good source of vitamin C, contributing to immune function and skin health.
- Contains manganese, essential for bone health and metabolism.
- Very low in calories and sugar, making them suitable for low-carb and ketogenic diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The blackberry plant is a member of the rose family (Rosaceae), and its flowers have five petals, just like a rose.
Full nutrition (scales with serving)
| Water | 86.5 g |
| Nitrogen | 0.24 g |
| Protein | 1.5 g |
| Ash | 0.42 g |
| Fiber, total dietary | 5.3 g |
| Sugars, Total | 6.5 g |
| Sucrose | 0.03 g |
| Glucose | 3.1 g |
| Fructose | 3.3 g |
| Lactose | 0.06 g |
| Maltose | 0.03 g |
| Calcium, Ca | 15.4 mg |
| Iron, Fe | 0.21 mg |
| Magnesium, Mg | 20.6 mg |
| Phosphorus, P | 20.2 mg |
| Potassium, K | 167 mg |
| Sodium, Na | 1.5 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.88 mg |
| Vitamin C, total ascorbic acid | 15.4 mg |
FAQ
Are blackberries and black raspberries the same?
No, they are different. Blackberries have a solid core (receptacle) that remains with the fruit when picked, while black raspberries are hollow and detach from the core. Blackberries also tend to be larger and have a different seed texture.
How should I store fresh blackberries?
Store unwashed blackberries in a single layer on a paper towel-lined container in the refrigerator for up to 3-5 days. Wash them just before eating to prevent mold growth. They can also be frozen on a baking sheet and then transferred to a bag for long-term storage.
Can I eat the seeds of blackberries?
Yes, the seeds are edible and contribute significantly to the fiber content. However, if you find the texture unpleasant or have digestive sensitivities, you can blend the berries into a smoothie and strain them, or opt for seedless blackberry products.