What Are Blackberries Good For?

Blackberry Bliss
Botanical name: Rubus fruticosus

Blackberry Nutrition Facts

Sweet, tart and succulent,1 blackberries belong to the same family as dewberries and raspberries.2 They grow on thorny bushes called brambles,3 and are native to North America.4

Blackberries grow well in a wide range of soils,5 although good drainage is necessary. If you want to grow them yourself, remember to plant them in an area where they will be exposed to direct sunlight.6 You can harvest their fruits between June and August.7

The sweet tartness of blackberries makes them a perfect addition to salads or smoothies.8 They can also be used as a yogurt topping, mixed into sauces that complement meat recipes or enjoyed by themselves as a light snack best consumed in moderation.9

While blackberries can be easily stored, they're highly perishable and delicate. To lengthen the freshness and avoid spoilage, do not wash them unless you're planning to eat or freeze them.10

Freezing the blackberries can prolong their shelf life by up to six months. To do this, rinse the berries, pat them dry, then lay them flat on a baking sheet in a single layer and put them in the freezer. Once the berries are thoroughly frozen, you can store them in a resealable bag or freezer container.11

Health Benefits of Blackberries

The nutritional content of blackberries makes for an extensive list. They are loaded with vitamin C,12 an antioxidant that may help fight off infections.13 They are also an excellent source of soluble and insoluble fiber,14 which may help normalize bowel movement, lower cholesterol and control blood sugar levels.15

Moreover, blackberries are home to vitamin A,16 an important nutrient for eye health,17 and vitamin E,18 which is another powerful antioxidant.19 They also provide you with B-complex vitamins such as niacin, riboflavin, pantothenic acid and folate,20 which are all essential for optimal brain health.21

Blackberries contain an array of essential minerals as well, including copper, manganese, magnesium and potassium.22 Plus, they're rich in phytochemicals, including lutein, zeaxanthin23 anthocyanins, catechins, ellagic acid, tannins, gallic acid, cyanidins and salicylic acid.24,25

Such compounds may help scavenge free radicals26 that play a role in aging and chronic diseases.27 In particular, anthocyanins, which are responsible for the fruit's color, were suggested to help protect against cardiovascular disease, inflammation, cancer and other neurological diseases.28,29,30

Results from a study published in the Journal of Agricultural and Food Chemistry noted that when they're at their "green stages," blackberries tend to have high-ORAC (oxygen radical absorbance capacity) activity, allowing them to be considered a valuable source of antioxidants.31

Despite these benefits, it's advised that you consume blackberries in moderation, as they contain fructose, which can be harmful to your health in excessive amounts. You can refer to this table for more information about blackberries' nutritional values:32

Blackberry Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw
  Amt. Per
Calories 43  
Calories from Fat    
Total Fat 0.49 g  
Saturated Fat 0.014 g  
Trans Fat 0 g  
Cholesterol 0 mg  
Sodium 1 mg  
Total Carbohydrates 9.61 g  
Dietary Fiber 5.3 g  
Sugar 4.88 g  
Protein 1.39 g  
Vitamin A 11 ug Vitamin C 21.0 mg
Calcium 29 mg Iron 0.62 mg

Studies Done on Blackberries

TThere is a growing body of research claiming that berries have cancer-fighting abilities.33,34,35 Blackberries are rich in cyanidin 3-glucoside,36 ellagic acid,37 lignans38 and the flavonoid myricetin39 — substances that may have cancer-protective properties.40,41,42,43,44,45 A study published in the journal Breast Cancer Research and Treatment revealed that a lower death risk was recorded among postmenopausal women diagnosed with breast cancer who consumed high amounts of plant lignans.46

According to authors of a study published in the Journal of Agricultural and Food Chemistry, cyanidin 3-glucoside may possess chemotherapeutic and chemoprotective activities.47 Ellagic acid, another potent ingredient in blackberries, has been shown to inhibit cancer formation,48,49 while myricetin may help promote antioxidant action.50

Blackberries may also have beneficial effects on your brain health. In another Journal of Agricultural and Food Chemistry study, high antioxidant levels in blackberries, strawberries and other berries are found to help manage age-related memory loss.51 Study authors further reiterated that:52

“… Berry fruits change the way neurons in the brain communicate. These changes in signaling can prevent inflammation in the brain that contribute to neuronal damage and improve both motor control and cognition. ”

Blackberry Healthy Recipes:
Triple Berry Kale Salad

Blackberry Healthy Recipes


1 head of curly kale, leaves removed from stem and torn

1 cup fresh tart cherries, pitted and sliced

1 cup fresh blueberries

1 cup fresh blackberries

1 cup sliced fresh strawberries

1 avocado, chopped

2/3 cup chopped toasted almonds

¼ teaspoon Himalayan salt

¼ teaspoon pepper

For the Strawberry Vinaigrette

3/4 cup sliced fresh strawberries

3 tablespoon olive oil

2 tablespoons apple cider vinegar

1 teaspoon honey

1 pinch Himalayan salt

1 pinch pepper

1 pinch cinnamon



  1. To make the vinaigrette,combine all ingredients together in a blender or food processor and blend until smooth.
  2. Place kale in a large bowl and add about 1/4 cup of the strawberry vinaigrette. Massage and rub dressing into the kale with your hands, then let it sit for five to 10 minutes.
  3. Add in salt, pepper, cherries, berries and avocado, and then add a few more tablespoons of dressing and toss. Finish by topping with chopped almonds.

This recipe makes four servings.
(Recipe adapted from HowSweetEats.com53)

Blackberries Fun Facts

There is an old Irish proverb that states, "On Michaelmas Day, the devil puts his foot on blackberries." According to British folklore, the last day when blackberries should be harvested would be on Old Michaelmas Day or the Feast of St. Michael, which usually falls on October 10th.

Legend has it that this was the day Lucifer was banished from heaven after a battle with St. Michael. Upon falling from the skies, he landed on a thorny blackberry bush. He cursed and spat on the fruits then scorched them with his fiery breath, making them unfit for human consumption.54


Tart and juicy,55 blackberries are a summertime or fall berry56 that are a popular addition to salads and smoothies.57 Their dark color indicates high anthocyanin content,58,59,60 which is an antioxidant that may help fight the signs of aging,61 cancer62 and other degenerative diseases.63

There's no shortage of nutrients in these little fruits, as they're packed with vitamins A, E and K, as well B vitamins, fiber64 and an impressive array of other plant compounds.65,66 Blackberries are best consumed fresh to obtain their benefits. You can also freeze them and keep them for around six months.67