Blackberries: Nutritional Benefits & Health Advantages - A Comprehensive Guide

Blackberries can be used in fruit salads and pies. Many people eat blackberries as a snack on their own. Before you consider blackberries as a snack, you should consider their nutritional value.

Serving

• The USDA defines one serving of raw blackberries as one cup (144 grams).

Calories

• One serving of blackberries will add 62 calories to your diet. A majority of these calories come from the carbohydrates in the fruit.

Dietary Fiber

• Blackberries are an excellent source of dietary fiber. One serving of blackberries has 8 grams of dietary fiber. This is 31 percent of your recommended daily allowance of dietary fiber.

Sugar

• Blackberries are high in natural sugar. One serving of blackberries has 7 grams of sugar.

Vitamin C

• Blackberries are an excellent source of vitamin C. One serving of blackberries has more than 30 milligrams of vitamin C. This is 50 percent of the RDA of vitamin C.