FoodScore
0/ 100
Goodfruit· 100 g

Blackberries

Blackberries score a 'Good' 68/100, primarily due to their notable fiber content and status as a whole, unprocessed fruit.

  • A 100g serving of blackberries provides 5.3g of fiber, contributing significantly to daily intake.
  • Blackberries are a minimally processed (NOVA 1) whole food, offering nutrients in their natural form.
  • This fruit contains 0g of added sugar and 0g of total fat per 100g serving.
  • Blackberries supply 17% of the Daily Value for Vitamin C in a 100g portion.
  • With only 1.55mg of sodium per 100g, blackberries are a very low-sodium food.
  • Scores +6 points above the fruit category average (62/100 across 69 foods).
Fiber
5.3g
19% of Daily Value
Protein
1.53g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1.55mg
0% of Daily Value
+
What it brings to the table
Fiber (5.3g)+6
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 68

Blackberries achieved a FoodScore of 68 out of 100, placing them in the 'Good' category. This score is largely driven by their positive nutritional attributes and lack of detrimental components. A significant bonus of +6 points was awarded for their high fiber content, providing 5.3 grams per 100-gram serving, which is a substantial contribution to daily fiber recommendations. Furthermore, blackberries received a +2 bonus for their micronutrient density, specifically for Vitamin C, which provides 17% of the Daily Value per 100g. As a NOVA class 1 food, meaning it is unprocessed or minimally processed, blackberries earned a substantial +10 bonus, reflecting their natural state and lack of industrial processing. There were no penalties applied to blackberries, as they contain 0 grams of added sugar, 0 grams of total fat, and negligible sodium. To achieve a higher score, blackberries would need to provide a wider range of micronutrients in significant amounts or a higher protein content, though their current profile is already very strong for a fruit.

Health benefits

What the nutrients in blackberries actually do for you, grounded in established dietary science.

Supports Digestive Health

Blackberries are an excellent source of dietary fiber, which is crucial for maintaining a healthy digestive system. A 100-gram serving provides 5.3 grams of fiber, contributing significantly to the recommended daily intake of 25-38 grams. This fiber helps to add bulk to stool, promoting regular bowel movements and preventing constipation. Research supports that a diet rich in fiber can also foster a diverse and healthy gut microbiome, which plays a role in overall digestive wellness. Including fiber-rich foods like blackberries can be a simple way to meet daily fiber goals.

Aids Blood Sugar Management

The high fiber content in blackberries can play a beneficial role in managing blood sugar levels. The 5.3 grams of fiber per 100g helps to slow down the absorption of sugars into the bloodstream, leading to a more gradual rise in blood glucose after eating. This effect is particularly helpful for individuals looking to maintain stable blood sugar and can be part of a dietary strategy for diabetes management. Additionally, blackberries contain no added sugar, making them a naturally sweet option without contributing to excessive sugar intake. Choosing whole fruits like blackberries over processed snacks can support better glycemic control.

Boosts Immune Function

Blackberries are a good source of Vitamin C, an essential nutrient known for its role in supporting the immune system. A 100-gram serving provides 17% of the Daily Value for Vitamin C. This vitamin acts as an antioxidant, helping to protect cells from damage caused by free radicals, which can weaken immune responses. The NIH lists Vitamin C as vital for the growth, development, and repair of all body tissues, including those involved in immune defense. Regular consumption of foods rich in Vitamin C, like blackberries, can contribute to maintaining robust immune health.

Contributes to Heart Health

The nutritional profile of blackberries supports cardiovascular health in several ways. Their significant fiber content (5.3g per 100g) is known to help lower LDL cholesterol levels, a key factor in reducing the risk of heart disease. Furthermore, blackberries are naturally low in sodium (1.55mg per 100g) and contain no saturated or trans fats, aligning with dietary guidelines that emphasize reducing these components for heart health. The presence of potassium (167.4mg per 100g) also contributes to maintaining healthy blood pressure, as it helps to balance sodium levels in the body. Incorporating fruits like blackberries into a balanced diet can be a proactive step for heart wellness.

How to eat it

Blackberries are a versatile fruit commonly enjoyed fresh in the US diet. They are often added to breakfast foods like oatmeal, yogurt, or cereals, used in desserts such as pies and crumbles, or blended into smoothies. Their slightly tart and sweet flavor makes them a refreshing snack on their own. A typical serving size is around 100-150 grams, which provides a good amount of fiber and Vitamin C.

Store fresh blackberries in the refrigerator and wash them gently just before eating to maintain their freshness and prevent mold.
Add fresh or frozen blackberries to your morning oatmeal or Greek yogurt for an extra boost of dietary fiber and natural sweetness.
Blend blackberries into smoothies with other fruits, leafy greens, and a source of protein for a nutrient-dense meal or snack.
Combine blackberries with a handful of nuts or seeds for a balanced snack that provides both fiber and healthy fats.
Use blackberries in homemade sauces or compotes to top pancakes, waffles, or poultry, offering a low-added-sugar alternative to store-bought options.
Things to keep in mind

Blackberries are generally considered safe for consumption by most individuals. There are no widely documented common allergies specifically to blackberries, though any food can potentially cause an allergic reaction. Due to their high fiber content, consuming very large quantities, especially if not accustomed to a high-fiber diet, could potentially lead to mild gastrointestinal discomfort such as bloating or gas. However, this is typically not a concern at normal serving sizes. There are no known significant drug interactions or specific populations for whom blackberries are contraindicated.

Swap suggestions
Very good
Avocado
Score85
Very good
Apricot Dried
Score77
Very good
Blueberries Dried
Score77
Very good
Prunes
Score75
Good
Avocado Raw
Score74
Good
Date Medjool
Score72
Reader questions
Are blackberries healthy?
Yes, blackberries are considered a very healthy food. They score 68/100 on FoodScore, indicating a 'Good' nutritional profile. They are rich in dietary fiber (5.3g per 100g) and Vitamin C (17% DV per 100g), with no added sugar, total fat, or significant sodium. Their status as a minimally processed whole food further contributes to their health benefits.
Are blackberries good for weight loss?
Blackberries can be a beneficial addition to a weight loss diet. Their high fiber content (5.3g per 100g) helps promote satiety, making you feel fuller for longer and potentially reducing overall calorie intake. They are also low in calories (0 per 100g) and contain no added sugar or fat, making them a nutrient-dense, low-energy-density food choice.
Are blackberries processed?
No, fresh blackberries are considered an unprocessed or minimally processed food, classified as NOVA 1. This means they are consumed in their natural state or have undergone minimal processing like washing or chilling, retaining their inherent nutritional value without added ingredients or industrial alterations.
How should I store fresh blackberries?
To keep fresh blackberries at their best, store them unwashed in a single layer in a shallow container in the refrigerator. Wash them gently with cool water just before you plan to eat them. This method helps to prevent moisture buildup and extend their shelf life, typically for 3-5 days.
What can I use instead of blackberries?
If you're looking for alternatives, other berries like raspberries, blueberries, or strawberries offer similar nutritional benefits, including fiber and antioxidants. Cherries or grapes can also be good substitutes, providing natural sweetness and various micronutrients. The best substitute depends on the specific recipe and desired flavor profile.
Do blackberries have a lot of sugar?
Blackberries contain natural sugars, but they have no added sugar. Their high fiber content (5.3g per 100g) helps to mitigate the impact of these natural sugars on blood glucose levels, leading to a more gradual rise. This makes them a suitable choice for those monitoring their sugar intake, especially when compared to foods with added sugars.
Are blackberries good for gut health?
Yes, blackberries are excellent for gut health, primarily due to their high fiber content. The 5.3 grams of fiber per 100g acts as a prebiotic, feeding beneficial gut bacteria and promoting a diverse gut microbiome. A healthy gut microbiome is linked to improved digestion, nutrient absorption, and overall well-being. Regular consumption can support digestive regularity.

Explore more

CategoryAll fruits →GoalBest foods for constipation →GoalBest foods for diabetes →GoalBest foods for cholesterol →Head-to-headBlackberries vs. Pop Tarts Frosted Strawberry →Head-to-headBlackberries vs. Avocado →Head-to-headBlackberries vs. Apricot Dried →Head-to-headBlackberries vs. Blueberries Dried →Fits dietKeto diet →Fits dietMediterranean diet →

Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2727581)Updated 2026-04-20