Immune & Recovery
Blackberries
A dark, seedy berry with one of the highest fiber contents of any common fruit alongside its antioxidant load.
Skin Health
Gut Health
Vision
Serving
1 cup (144g)
Calories Per Serving
62
Key nutrients
Fiber, vitamin C, vitamin K, anthocyanins
Nutrient density
178
Why it’s worth eating
Blackberries are loaded with vitamins C and K, fiber, and antioxidants. They support immune health and digestion. Add blackberries to breakfast bowls or eat as a refreshing snack.
What you may notice
Digestive regularity
Mental clarity
Markers worth tracking
Fiber intake tracking
LDL cholesterol
How to eat it
Eat fresh or frozen, freezing barely affects the antioxidant content, making frozen blackberries a practical year-round option.
Pairs well with
Vitamin C-rich pairing or healthy fats, both help extend the activity of anthocyanins
Yogurt, a classic pairing that also adds protein
Storage
Refrigerate unwashed in a single layer; highly perishable, use within 2-3 days or freeze.
The numbers, per 1 cup (144g)
24%
Vitamin K
2%
Vitamin A
34%
Vitamin C
3%
Calcium
5%
Iron
7%
Magnesium
5%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
7.6g
Blackberries, raw (FDC 173946)
Evidence
D
Shares the ellagitannin and urolithin story with raspberries. Blackberry-specific clinical outcome trials are sparse - mechanistic to weak human evidence.
Study dose vs. serving
Urolithin metabotype variation limits generalisation.
No strong whole-food outcome RCT located; assessed within the ellagitannin literature.
Use caution if
You take blood thinners, modest vitamin K content; keep intake consistent if eating large amounts regularly
You have an oral allergy syndrome, less common, but possible cross-reactivity with certain pollen allergies
Details
Type
Fruits & Veg
Season
Summer (Jun-Sep)
Forms
Fresh, frozen, freeze-dried
Price
Premium
Bioactive
Ellagitannins and anthocyanins
Heat stable
No - degrade with heat
Reliability
3 / 5
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