Blackberry is one of the most fiber-friendly berries. It is sweet, but it also feels “full” faster than many fruits. It’s a good pick when you want a snack that doesn’t disappear in two bites.
The values provided are approximate can vary depending on the freshness.
1) Blackberry Fresh
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 43 kcal | 2% |
| Carbohydrates | 9.6 g | 3% |
| Fiber | 5.3 g | 19% |
| Sugars | 4.9 g | – |
| Protein | 1.4 g | 3% |
| Fat | 0.5 g | 1% |
| Vitamin A | 214 IU | 4% |
| Vitamin C | 21.0 mg | 35% |
| Potassium | 162 mg | 3% |
| Calcium | 29 mg | 3% |
Pros
- High fiber for a fruit
- Feels filling compared to many berries
- Good option for snack cravings
Cons
- Seeds may bother sensitive digestion for a few people
- Overeating can cause bloating
Right time to eat
- Mid morning or mid afternoon snack
- Breakfast bowls with curd
Health benefits
- Supports better fullness and mindful snacking
- Supports consistent fruit intake
Best way to eat
- Eat fresh in a bowl
- Pair with curd to make it more satisfying
2) Blackberry Frozen
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 45 kcal | 2% |
| Carbohydrates | 10.0 g | 4% |
| Fiber | 5.0 g | 18% |
| Sugars | 5.0 g | – |
| Protein | 1.3 g | 3% |
| Fat | 0.4 g | 1% |
| Vitamin A | 200 IU | 4% |
| Vitamin C | 16.0 mg | 27% |
| Potassium | 160 mg | 3% |
| Calcium | 28 mg | 3% |
Pros
- Convenient and available year-round
- Good smoothie ingredient without added sugar
Cons
- Smoothies become heavy if you add sugar or cream
Right time to eat
- Breakfast bowls, smoothies, or snack bowls
Health benefits
- Supports consistent fruit intake even off-season
Best way to eat
- Blend with curd and keep it simple
- Avoid adding sugar daily
In a nutshell
Blackberry is a high-fiber berry that feels filling. Fresh is best, frozen is a strong backup if you keep smoothies clean.
*Percent Daily Values are based on a 2,000 calorie diet.
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