At a Glance:
One cup raw blackberries
- Calories: 62
- Fat: 1 g
- Carbs: 13.8 g
- Protein: 2 g
- Sodium: 1 mg
Find them in season
There are more than 400 varieties of blackberries, which are a relative of the rose. Blackberries are typically in season late summer through the fall.
Nutritional notes
“Blackberries have vitamins C, A, E and K, manganese and they are high in fiber,” says Tina Shiver, a registered dietician and owner of Lighten Up, Inc. “They are also rich in antioxidants and packed with polyphenols, which help with the prevention of heart disease.”
How to choose
“You want to choose berries that are vibrantly colored and shiny,” explains Shiver. “They should be dark purple and plump, not dull-looking or wrinkled. That’s not a good sign.” Fresh blackberries can be stored in a sealed bag or container in the fridge for about five days. Don’t wash them until you are ready to use them.
How to prepare
Fresh blackberries are best eaten raw. “You can top them with a scoop of Greek yogurt, make a parfait or make a smoothie blended with other fruits to increase your antioxidant and nutrient intake,” says Shiver. You can also use them in jams, compotes, cobblers and other desserts.
Did you know?
Blackberry leaves and bark have been used to treat sore throats and mild inflammation of the gums.