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
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.
Blackberries
Per
1 cup (144g)
Calories
62
Vitamin K
24%
Vitamin A
2%
Vitamin C
34%
Vitamin B12
0%
Vitamin D
0%
Iron
5%
Magnesium
7%
Potassium
5%
Calcium
3%
Fiber
7.6g
Nutrition Highlights
Fiber, vitamin C, vitamin K, anthocyanins
Fuhrman ANDI chart, 1.5 cups
Nutrition Density Score (ANDI Score)
178
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Eat fresh or frozen, freezing barely affects the antioxidant content, making frozen blackberries a practical year-round option.
Absorption Boost
Vitamin C-rich pairing or healthy fats, both help extend the activity of anthocyanins
Yogurt, a classic pairing that also adds protein
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
Storage
Refrigerate unwashed in a single layer; highly perishable, use within 2-3 days or freeze.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Mental clarity
Objective
(Quarterly)
Fiber intake tracking
LDL cholesterol