What are the Nutritional Facts about Black Berries?
December 16, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Blackberries are rich in fiber, vitamin C, and antioxidants. Learn nutrition facts, calories, health benefits, and best ways to eat blackberries.
Introduction:
Blackberries are dark, juicy berries packed with nutrients. They are low in calories and rich in fibre, vitamins, and antioxidants. Blackberries support digestion, heart health, immunity, and weight management. Let us understand the nutritional facts about blackberries and their health benefits.
Nutritional Facts of Blackberries (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 43 kcal |
| Carbohydrates | 9.6 g |
| Natural Sugar | 4.9 g |
| Dietary Fibre | 5.3 g |
| Protein | 1.4 g |
| Fat | 0.5 g |
| Vitamin C | 21 mg |
| Vitamin K | 19.8 µg |
| Vitamin A | 11 µg |
| Potassium | 162 mg |
| Calcium | 29 mg |
| Iron | 0.6 mg |
| Magnesium | 20 mg |
Health Benefits of Blackberries:
1. High in Fibre
- Improves digestion
- Prevents constipation
- Helps gut health
2. Rich in Antioxidants
- Contains anthocyanins
- Protects cells from damage
- Supports healthy ageing
3. Boosts Immunity
- High vitamin C content
- Helps fight infections
- Improves skin health
4. Supports Heart Health
- Helps control cholesterol
- Improves blood circulation
- Reduces heart disease risk
5. Helps in Weight Loss
- Low calories
- Keeps you full for long
- Reduces hunger cravings
Are Blackberries Good for Diabetics?
✔️ Yes, blackberries are diabetic-friendly
- Low natural sugar
- Very high fibre
- Low glycaemic load
Tip: Eat fresh blackberries without added sugar.
Best Ways to Eat Blackberries
- Fresh as a snack
- Add to smoothies
- Mix with oats or yoghurt
- Add to salads
- Use in healthy desserts
How Many Blackberries Can You Eat Per Day?
- Adults: ½ to 1 cup
- Children: ¼ to ½ cup
- Diabetics: ½ cup after meals
Blackberries for Kids and Elderly
- Easy to chew
- Improves digestion
- Supports bone and immunity health
Conclusion
Blackberries are nutritious, low-calorie fruits rich in fibre and antioxidants. They support digestion, heart health, immunity, and weight control. Including blackberries in your diet can improve overall health naturally.
FAQs
Q1. Can we eat blackberries daily?
Yes, daily intake in moderation is safe and healthy.
Q2. Are frozen blackberries healthy?
Yes, frozen blackberries retain most nutrients.
Q3. Are blackberries good for skin?
Yes, antioxidants help keep skin healthy and glowing.