How many blackberries should I eat a day? The answer can vary based on a wide variety of factors – the number and size of blackberries, for example. Here are some tips for planning your blackberry intake in order to get the most out of their nutritional value without overdoing it. I’m sure you have heard that eating blackberries is really healthy. And I bet you have wondered how exactly many blackberries you should eat a day to get the health benefits.
What are blackberries?
Blackberries are an edible fruit that comes from the Rosaceae family of plants. It’s an extremely popular fruit, grown in parts of America (although some species are considered an invasive species or noxious weed in parts of the Pacific North West) as well as across Central America, Europe, South America, and Australasia. Mexico is the largest producer of blackberries in the world.
Blackberries are tasty and packed with health benefits, making them a great fruit to add to your diet either as a raw snack or as part of a recipe. They look a little like a black raspberry but the difference is that, when harvested, the stalk comes with the fruit. Raspberries leave the stalk and are hollow.
How many blackberries should you eat a day?
Nutritional benefits of blackberries Around 10 blackberries count towards one of your five-a-day. Take a look at our infographic to find out what counts as 5-a-day.
Just so, how many blueberries should I eat a day?
Eating 150g of blueberries daily reduces the risk of cardiovascular disease by up to 15 per cent. The research team say that blueberries and other berries should be included in dietary strategies to reduce the risk of cardiovascular disease — particularly among at risk groups.
what are the benefits of eating blackberries? Benefits of blackberries
- Vitamin C. Share on Pinterest Blackberries are high in vitamin C.
- Source of fiber. A 100 g serving of blackberries contains 14 percent of the RDA of fiber.
- Antioxidants. Blackberries contain high levels of antioxidants, such as anthocyanins.
- Vitamin K.
- Vitamin A.
- Brain functioning.
Also know, is eating a lot of blackberries bad for you?
Blackberries are rich in many nutrients and have a range of health benefits. Blackberries are safe to consume, but people should avoid eating too many to keep levels of fruit sugar or fructose to a healthy level.
Blackberry Nutrition Facts
One cup of blackberries (154g) provides 62 calories, 2g of protein, 13.8g of carbohydrates, and 0.7g of fat. Blackberries are an excellent source of vitamin C, fiber, and manganese. This nutrition information is provided by the USDA.2
- Calories: 62
- Fat: 0.7g
- Sodium: 1mg
- Carbohydrates: 13.8g
- Fiber: 7.6g
- Sugars: 7g
- Protein: 2g
Carbs
One cup of blackberries contains 13.8 grams of carbohydrate, of which 7.6 grams are fiber. While many of the carbs in blackberries are from simple carbohydrates, namely sugars like fructose, glucose, and sucrose, they also contain complex carbohydrates that are slowly metabolized and have less impact on your blood sugar. This means that blackberries have a glycemic index (GI) of only 25.
Even more impressively, one serving of blackberries delivers 31% of your daily dietary fiber needs. Some are in the form of insoluble fiber, which adds bulk to your stool and helps keep you regular, and others are soluble fiber, which aids in digestion and slows the absorption of sugar and fat into the bloodstream.
Fat
Blackberries are virtually fat-free. What few fats blackberries contain are monounsaturated and polyunsaturated, healthy fats that reduce vascular inflammation and improve heart health.
Protein
Blackberries don’t offer all that much in the way of protein. To help boost your protein intake, try eating blueberries with Greek yogurt (17 grams per 170-gram serving) or oatmeal (6 grams per cup, cooked).
Vitamins and Minerals
A single serving of blackberries provides about half of your daily recommended intake of vitamin C, as well as the mineral manganese. Both are highly potent antioxidants that reduce the oxidative stress to cells by ridding the body of free radicals. They do so by breaking the bond between free radicals and other molecules that can otherwise destabilize and damage cells.
Blackberries are also an excellent source of vitamin K and offer a modest amount of potassium, magnesium, vitamin A, iron, and calcium.
Blackberries are a great source of antioxidants. These include anthocyanins, which are responsible for the rich colors in several red, purple, and blue foods.
Blackberries are also an excellent source of:
- Vitamin C
- Vitamin E
- Vitamin K
- Calcium
- Manganese
Nutrients per Serving
A one-cup serving of raw blackberries contains:
- Calories: 62
- Protein: 2 grams
- Fat: Less than 1 gram
- Carbohydrates: 14 grams
- Fiber: 8 grams
- Sugar: 7 grams
Surprising Effects of Eating Blackberries, Says Dietitian
Blackberries have a range of health benefits, as this fruit is chock-full of important nutrients.
There aren’t many things that are as satisfying as biting into a juicy blackberry on a warm summer day. Those dark purple berries that are full of edible seeds and offer a tangy-sweet taste are a quintessential summertime food that can elevate our salads, cocktails, and even our breakfast oatmeal.
As a fruit that is found mostly in both the eastern and Pacific regions of North America, as well as certain areas of Europe, blackberries are available for many of us to enjoy at our local grocery stores, farmers’ markets, and if you have a green thumb, our backyard. And if you aren’t able to get your hands on fresh blackberries, frozen options are thankfully available year-round.
Blackberries are low in calories, have no added sugar, and are chock-full of important nutrients. One cup of fresh blackberries contains:
- 60 calories
- 14 grams of carbohydrates
- 7.5 grams of fiber
- 42 mg calcium
- 29 mg magnesium
- 30 mg vitamin C
Plus, like other berries, blackberries contain antioxidant polyphenols, including anthocyanin (which gives this fruit its unique hue).
Along with the unbelievable taste that blackberries offer, eating them can give your body some major advantages if you enjoy them on a regular basis. If you are a blackberry aficionado (as many people are), here are five surprising effects of eating these black beauties.
1. You may lose weight.
Eating fruit is linked to positive effects on weight management. Blackberries are naturally fat and sodium-free, have no added sugars, and are relatively low in calories. Plus, the fiber found in these berries can help promote satiety, which can help support a healthy weight in the long run.
2. You will get immune support.
Vitamin C is the darling nutrient of the immune health-support world. Vitamin C contributes to immune defense and promotes the antioxidant scavenging activity, ultimately supporting a person’s overall health. One cup of fresh blackberries provides 30 mg of vitamin C, which is over 30% of the RDA.
3. You may see cognitive improvements.
Blackberries contain a unique polyphenol called anthocyanin, which is also found in other foods that are naturally blue or purple in color (like blueberries, purple cabbage, and purple potatoes). Data shows that this polyphenol is linked to significant improvements in memory, attention, and psychomotor speed, making blackberries a brain-health powerhouse food.
4. You may see improvements in your gut microbiome.
Your gut microbiome can have a profound impact on your gut health, your immune health, and even your mental health, and it is impacted by certain dietary and lifestyle choices. Consumption of berries, including blackberries, can cause a strong shift in the gastrointestinal bacterial communities and support a healthy gut microbiome.
5. You may have reduced inflammation.
Chronic inflammation is linked to ischemic heart disease, stroke, cancer, and other unsavory conditions. Data shows that berries can combat inflammation, particularly obesity-induced inflammation.
Top Healthy Benefits
Here are great health benefits of blackberries – each one a compelling reason to introduce them into the meals and snacks you’re planning for your week.
Antioxidants
The blackberry is simply one of the healthiest fruits you can eat. They are full of natural goodness and have lots of essential nutrients and vitamins which are very good for your health. So, if you are someone that enjoys eating delicious blackberry Jam or pie, pat yourself on the back, as you’ve chosen a great antioxidant in fruit.
The berries are one of the richest sources of antioxidants you can find. They have a very high ORAC (Oxygen Radical Absorbance Capacity) value and can supply your body with a whopping 2036 units of antioxidants per 100 grams.
Ripe berries are packed with powerful antioxidants like polyphenols and anthocyanins. Antioxidants, as you know, are very essential for your body. They fight and neutralize free radicals which can cause serious damage to your health. According to research institutes, regular intake of antioxidants can reduce the risk of several diseases including cancer.
Blackberries are rich in salicylate, which is a natural analgesic (pain reliever). It can help reduce the risk of heart diseases significantly. They are also rich in vitamin E. Vitamin E is yet another powerful antioxidant that can fight the free radicals in the body.
More importantly, vitamin E can prevent all types of skin-related problems caused by free radicals. Wrinkles, dark spots, and other such skin problems are usually caused by the action of free radicals on the skin. By eating blackberries regularly, you can stay away from these problems. As well, blackberries contain lots of vitamin C and can help boost your immune system.
Vitamin K
One cup of blackberries contains around 28.5 micrograms of vitamin K, which is 32% of a woman’s recommended daily intake of the vitamin. Vitamin K is really important for maintaining your blood health. It’s a vital component of clotting, helping to make sure you don’t bleed excessively from smaller injuries and improving your healing time. Studies have also shown that it can benefit your bone strength too.
Have Anti-Cancer Properties
While no foods can prevent cancer, there are some that can help to minimize the risk and prevent cancer cells from growing as quickly once they exist. The antioxidants in blackberries – specifically, the anthocyanins, have been shown to have properties that can help to stop cancer cells from being able to grow and reproduce as fast.
Boosts Immunity
Blackberries are a rich source of vitamin A, which is one of the key vitamins in supporting your immune system. The berry can help you to fight off infections and illnesses, keeping you healthier and happier. Vitamin A has other benefits too – it can improve your sight, and it maintains the healthy growth of your teeth, bones, and skin cells.
Improve Digestion
A lot of people assume that “fiber” is always good for your digestive system, but that’s not true. There are two types – soluble and insoluble. Insoluble fiber helps support healthy digestion, while soluble fiber is more helpful with lowering blood sugar levels.
Blackberries are rich in both – and so they’re great for anyone diabetic and for keeping your digestive system working as it should.
Aid in Weight Management
Eating blackberries as a snack is a great way to still get that sugary kick your sweet tooth wants, without all the calories, making them a great choice for helping with weight loss. One cup of raw blackberries contains just 75 calories and less than 1 gram of fat.
Also, that soluble fiber isn’t just good for lowering blood sugar but also cholesterol, so if you’ve struggled with your diet in the past and you’re concerned about the impact of fatty foods on your body, blackberries can help undo some of that damage.
Brain Functioning
Some studies have shown that eating blackberries can boost the health of your brain. The antioxidants in blackberries can alter how the neurons in your brain communicate and reduce inflammation. This helps to prevent any issues that can come with aging, including loss of cognitive or motor functions.
How to Prepare Blackberries
The standard blackberry season differs between locations. In general, however, US blackberries ripen between June and August. At the supermarket, fresh blackberries are most plentiful between May and September.
Blackberries can be found in most grocery stores and farmer’s markets. Some farms allow visitors to pick their own blackberries and pay for them by the pound.
When picking blackberries, look for plump, firm berries with a deep black color. Be wary of thorns. If you plan on growing your own blackberries, consider investing in one of the many thornless varieties currently available.
Here are a few fun ways to incorporate blackberries into your diet:
- Toss with romaine lettuce and goat cheese to sweeten your salad.
- Combine with strawberries, raspberries, and blueberries to make a delicious fruit salad.
- Enjoy as a healthy topping for ice cream or frozen yogurt.
- Add alongside yogurt, milk, and other fruits to create a smoothie.
- Mix with granola, yogurt, and lemon in a parfait.
- Use as a filling in pie.
- Include alongside sugar snap peas and red wine vinegar in chicken stir fry.
- Add to green beans and top with oregano.
- Sprinkle with basil and Italian sausage on pizza.
- Blend with cabernet to create a tangy sauce for salmon.
Disadvantages of Blackberries
A small bowl of blackberries.
Blackberries are quite nutritious, so there are few disadvantages to eating the fruit. In some cases, however, these plump, velvety berries can cause side effects such as changes to urine color. If you choose canned blackberries, buy frozen versions that have been sweetened or add sugar to your fresh berries, they can become a significantly less healthy food choice.
Changes in Urine Color
Healthy urine should be a pale golden yellow color — like straw, according to MedlinePlus. If your urine is differently colored, you may need to seek emergency medical attention. But in some cases, red or light brown urine can be caused by eating foods that have strong pigmentation, including blackberries. Regardless, if discolored urine persists, you should see your doctor because you may have a more serious condition, such as damage to your kidneys.
Watch for Added Sugar
Fresh blackberries are naturally low in sugar. A 1-cup serving of fresh blackberries has a little over 7 grams of sugar, while a 1-cup serving of canned blackberries, in syrup, has over 50 grams of sugar. A diet high in added sugars can increase your chances of obesity, and the American Heart Association recommends that you limit your daily added sugar intake to 100 to 150 calories per day, or between 6 and 9 teaspoons. Choose unsweetened blackberries to avoid the extra sugar.
Too Much Fiber for Some
Blackberries are naturally high in fiber, with almost 8 grams per 1-cup serving of fresh berries. While this may be a benefit — most Americans do not eat enough fiber in their daily diet, and a diet high in fiber can reduce the risk of heart disease — some people require a low-fiber diet. These people may include those who have had intestinal surgery, and those with other digestive complaints, such as diverticulitis. In these cases, fresh fruits with skins or seeds, such as blackberries, may need to be avoided.
Enjoy Blackberries Wisely
Fresh blackberries can be simply rinsed and eaten as is, or tossed into pancake batter, cereal or salads. In addition, use the berries to make jams and juices; sauces for sweets such as ice cream; or for savory dishes, such as a sauce to accompany game meats. Keep in mind, though, that making strained blackberry-derived products — such as jams, jellies or juices — removes much of the dietary fiber content of the berries. Many of these products may also contain added sugars, which means that they become a less healthy food choice.
Storing Blackberries
Blackberries should be stored in the refrigerator until you’re ready to eat them. If your fridge has a low-humidity crisper drawer, make sure to put the blackberries here – you want as little moisture as possible to reach the fruit, as that will cause mold to grow.
For that reason, you shouldn’t wash them until you want to eat them either. Even if you meticulously pat them dry once you’re done, they’ll still retain some of that extra moisture on the surface.
Make sure you store blackberries in a vented container too. They produce ethylene, a hormone that will over-ripen the fruit if it doesn’t have anywhere to escape to.
How to Grow Blackberries
Transplants
Blackberry canes – the long branches of the plant – deliver fruit after two years. If you’re growing from a transplant, wait until late fall or early spring in the first year of the cane, when it is dormant. Check the rooms for damage and trim those before transplanting, and then prune the canes until they are around 4 inches tall.
Tip Rooting
Tip rooting is when a cane grows in an arch and plants itself into the soil, setting new roots. You can manipulate this to make it happen and develop your blackberry bush. Select a cane with the season’s growth on it, and then dig a hole around 2 feet from the plant crown. Trim the new canes of foliage then arch it down into the hole, securing it with pins if needed. In six to eight weeks you should see new growth.
From Cuttings
Growing blackberries from cuttings is easy. Simply trim around 4-6 inches of a firm and succulent cane stem, and place it in a moist soil mix. Keep it misted and shaded, and within four weeks new roots should develop.
Bare Root
If you’re growing from bare root (or stools) then make sure to soak it before planting. Bury the root up to the old soil line and make sure it’s firm, then water it well again. You should leave around 5 feet between each planted root.
Blackberry Plant Care
Blackberry fruit will grow on two-year-old canes or second-year canes, so make sure to keep older and newer canes separate. That helps to prevent fungus from transferring from older to newer ones. In the first spring after planting, cut any old canes back to soil level, and once a cane has been harvested that can be cut back to the soil too. Every few years in winter, add some well-rotted compost or manure to the root area.
Ways to Enjoy Blackberries
- Blackberry Smoothies
A great way to enjoy this fresh fruit is to add them to a smoothie. Fresh blackberries mixed with other berries can create a nutritious and delicious drink – just make sure to add some yogurt to help take the edge off the acidity of the berries.
- Blackberries Fresh
It is suggested that you eat blackberries raw, as cooking can break down some valuable nutrients present in them. Since they
are full of natural fructose sugars, the ripe berries are delicious to eat. So, add blackberries to your everyday meal and
enjoy their natural goodness.
- Blackberries Pies
A blackberry pie is a classic dessert, and while it’s not the healthiest option it is beautiful to look at, even better to taste, and a true crowd-pleaser at dinner. All you need is your favorite sweet pastry recipe, some fresh or frozen blackberries (so you can enjoy this all year round), sugar, and flour. Adding cinnamon or lemon juice is also recommended in some recipes.