Blackberries
Category: Fruits & Fruit Juices State: Frozen Characteristics: Unsweetened
Nutrition Highlights
Serving Size
Calories
97
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 95 (98.1%) |
| Protein | 7.1 (7.4%) |
| Fat | 5.8 (6.0%) |
| Total | 97 (100%) |
Serving: 1 cup, unthawed [151g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 124 (82.2%) |
| Carbohydrate | 24 (15.7%) |
| Protein | 1.8 (1.2%) |
| Ash | 0.8 (0.5%) |
| Fat | 0.6 (0.4%) |
| Total | 151 (100%) |
Serving: 1 cup, unthawed [151g]
Benefits
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High in antioxidants like anthocyanins which may help reduce risk of heart disease and cancer. Anthocyanins give blackberries their deep purple color
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Good source of vitamin C and vitamin K which are important for immune function and blood clotting
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Contain fiber which aids digestion and may help manage blood sugar levels and weight
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Rich in manganese which is important for bone health and metabolism of carbohydrates, proteins and cholesterol
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Low in calories at only 62 calories per cup, making them a nutritious snack or addition to meals and recipes
Risks
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High in fiber which can cause digestive issues like gas and bloating if consumed in large quantities
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Naturally high in sugar which can contribute to weight gain if overconsumed
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May contain pesticide residues depending on farming practices
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Can cause allergic reactions in individuals with berry allergies
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Freezing process may reduce vitamin C and antioxidant levels compared to fresh blackberries
Additional Information
Blackberries, frozen, unsweetened are a highly nutritious food that offer a range of health benefits. Packed with essential vitamins, minerals, and antioxidants, they can be a great addition to a balanced diet. However, it is important to consider potential risks associated with consuming this food product.
Nutritional Benefits:
1. Rich in antioxidants: Blackberries are loaded with antioxidants, including anthocyanins, which give them their dark color. These antioxidants help protect cells from damage caused by harmful free radicals, reducing the risk of chronic diseases such as cancer and heart disease.
2. High in dietary fiber: Blackberries are an excellent source of dietary fiber. A cup of frozen, unsweetened blackberries contains approximately 8 grams of fiber. Consuming an adequate amount of fiber promotes healthy digestion, prevents constipation, and helps maintain a healthy weight.
3. Vitamin C powerhouse: Blackberries are one of the best sources of vitamin C. This essential nutrient plays a crucial role in maintaining a strong immune system, promoting collagen production for healthy skin, and aiding in the absorption of iron from plant-based sources.
4. Essential minerals: Blackberries contain important minerals such as manganese, which supports bone health and metabolism, and potassium, which helps regulate blood pressure and fluid balance in the body.
5. Low in calories and fat: Frozen, unsweetened blackberries are relatively low in calories and fat, making them a great option for those watching their weight or looking to maintain a healthy weight.
Risks:
1. Pesticide residue: While frozen blackberries are generally safe to consume, it is important to be aware of potential pesticide residue. To minimize exposure, opt for organic or locally sourced blackberries whenever possible.
2. Allergic reactions: Some individuals may be allergic to blackberries or other berries. Allergic reactions can range from mild symptoms such as itching and hives to severe reactions like difficulty breathing or anaphylaxis. If you have a known berry allergy, it is best to avoid consuming blackberries.
3. Blood-thinning properties: Blackberries contain salicylates, which have blood-thinning properties. While this can be beneficial for some individuals, it may pose risks for those taking blood-thinning medications or with bleeding disorders. If you fall into these categories, it is advisable to consult with a healthcare professional before consuming blackberries regularly.
4. Natural sugars: Although blackberries are relatively low in sugar compared to other fruits, they still contain natural sugars. Individuals with diabetes or those following a low-sugar diet should be mindful of their blackberry intake and consider portion sizes to manage blood sugar levels effectively.
In conclusion, blackberries, frozen, unsweetened offer numerous nutritional benefits, including antioxidants, fiber, vitamins, and minerals. However, it is important to be cautious of potential risks such as pesticide residue, allergic reactions, and the blood-thinning properties of blackberries. As with any food, moderation and individual considerations are key to incorporating blackberries into a healthy and balanced diet.