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Blackberries

Rubus fruticosus

Also known as Bramble, Marionberry, Boysenberry (hybrid)

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Dark aggregate fruit of bramble canes, distinguished from raspberries by keeping the central core when picked. Sold fresh in season and widely available frozen.

Blood Sugar & Metabolic HealthAntioxidant & Oxidative StressBrain & Cognitive Health

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Limited evidence

Some trials report a lower post-meal glucose response when berries are eaten alongside starch or sugar. Blackberry-specific studies are few and short, and no effect on longer-term glycaemic markers has been established.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Oxidative stress markers

Antioxidant & Oxidative Stress
Limited evidence

Evidence is limited for an effect on human oxidative-stress markers. Blackberries score very highly on laboratory antioxidant assays, but those assays are poor predictors of what happens after digestion and absorption.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Cognitive function

Brain & Cognitive Health
Insufficient evidence

Blackberries are often grouped with blueberries in claims about memory, but the human research that exists is almost entirely on other berries. There is not enough dependable evidence on blackberries themselves to say anything useful.

Insufficient evidence. Not enough human research to say anything useful yet.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Blackberries

Ask about Blackberries

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories43 kcal2%
Protein1.39 g3%
Total fat0.49 g1%
Carbohydrate9.61 g3%
Fibre5.3 g19%
Total sugars4.88 g—
Water88.2 g—
Fats
Saturated fat0.014 g0%
Monounsaturated fat0.047 g—
Polyunsaturated fat0.28 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.186 g—
Vitamins
Vitamin A11 µg1%
Vitamin C21 mg23%
Vitamin D0 µg0%
Vitamin E1.17 mg8%
Vitamin K19.8 µg17%
Thiamin (B1)0.02 mg2%
Riboflavin (B2)0.026 mg2%
Niacin (B3)0.646 mg4%
Pantothenic acid (B5)0.276 mg6%
Vitamin B60.03 mg2%
Folate25 µg6%
Vitamin B120 µg0%
Choline8.5 mg2%
Minerals
Calcium29 mg2%
Iron0.62 mg3%
Magnesium20 mg5%
Phosphorus22 mg2%
Potassium162 mg3%
Sodium1 mg0%
Zinc0.53 mg5%
Copper0.165 mg18%
Manganese0.646 mg28%
Selenium0.4 µg1%
Other measured compounds
Beta-carotene128 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin118 µg—
Caffeine0 mg—
Ash0.37 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Blackberries, raw (USDA FoodData Central, FDC ID 173946).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • cookedReduces anthocyanins and vitamin C

    Stewing and baking degrade anthocyanin pigment and remove most of the vitamin C, though the fibre and much of the tannin fraction survive.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Oxalate content and kidney stones

    Blackberries carry moderate-to-high oxalate for a fruit. People managing recurrent calcium oxalate stones should count them towards a daily oxalate total rather than assume fruit is automatically low-risk.

  • Allergy

    Rosaceae and birch-pollen cross-reactivity

    Oral itching and lip tingling after raw blackberries are reported by people sensitised to birch pollen or to related Rosaceae fruits such as apple and cherry.

  • Too much

    Fibre and polyol load

    The seeds and skins carry a lot of insoluble fibre, and large portions add enough sorbitol to provoke wind, cramping or loose stools in sensitive people.