Blackberries are considered a superfood that packs a major nutritional punch along with bright flavor and intense color. Blackberries contain beneficial compounds that may help protect against heart disease, cancer, and diabetes. Blackberries are a source of phytochemicals called anthocyanins, which can protect cells from free radicals. Their deep purple hue increases their antioxidant power. Blackberries are also an excellent source of fiber, vitamin C, and manganese.

One cup of blackberries (144g) provides 62 calories, 2g of protein, 13.8g of carbohydrates, and 0.7g of fat. Blackberries are an excellent source of vitamin C, fiber, and manganese. This nutrition information is provided by the USDA.

• Calories: 62
• Fat: 0.7g
• Sodium: 1mg
• Carbohydrates: 13.8g
• Fiber: 7.6g
• Sugars: 7g
• Protein: 2g
• Potassium: 233.3mg
• Magnesium: 28.8mg
• Vitamin C: 30.2mg
• Folate: 36mcg
• Vitamin E: 1.7mg
• Vitamin K: 28.5mcg

Carbs in Blackberries
One cup of blackberries contains 13.8 grams of carbohydrate, of which 7.6 grams are fiber. While many of the carbs in blackberries are from simple carbohydrates, namely sugars like fructose, glucose, and sucrose, they also contain complex carbohydrates that are slowly metabolized and have less impact on your blood sugar. This means that blackberries have a glycemic index (GI) of only 25.
Even more impressively, one serving of blackberries delivers 31% of your daily dietary fiber needs. Some are in the form of insoluble fiber, which adds bulk to your stool and helps keep you regular, and others are soluble fiber, which aids in digestion and slows the absorption of sugar and fat into the bloodstream.
Fat
Blackberries are virtually fat-free. What few fats blackberries contain are monounsaturated and polyunsaturated, healthy fats that reduce vascular inflammation and improve heart health. Indeed, blackberries are a key ingredient of some of the best supplements for heart health.
Protein
Blackberries don’t offer all that much in the way of protein. To help boost your protein intake, try eating blueberries with Greek yogurt (17 grams per 170-gram serving) or oatmeal (6 grams per cup, cooked).
Vitamins and Minerals
A single serving of blackberries provides about half of your daily recommended intake of vitamin C, as well as the mineral manganese. Both are highly potent antioxidants that reduce the oxidative stress to cells by ridding the body of free radicals. They do so by breaking the bond between free radicals and other molecules that can otherwise destabilize and damage cells.
Blackberries are also an excellent source of vitamin K and offer a modest amount of potassium, magnesium, vitamin A, iron, and calcium.
Health Benefits
There is a lot of scientific interest in the role of anthocyanins and other flavonoids in preventing disease. Anthocyanin is the pigment that gives blackberries and other blue, violet, or red fruits and vegetables their color. Its antioxidative properties are believed to help slow or prevent several metabolic and aging-related diseases.
When They’re Best
While blackberries can be found year-round in many grocery stores, their peak season is from early June to late August. When choosing fresh blackberries, let color be your guide. Only choose those that are deeply colored. Those that are red or paler purple are not yet ripe. While you can ripen the fruit at room temperature, once the fruit is picked, it will not get any sweeter.
Ripe blackberries should have a pleasant aroma. Avoid blackberries that are soft, dull in color, have a mildewy smell, or have evidence of mold.
Storage and Food Safety
Once you have purchased blackberries, try to eat them within a day or so. You can extend their life by refrigerating them, but the flavor will be far more intense if they are served at room temperature. If you cannot eat them immediately, you can freeze the berries for up to a year. Freezing them does not alter their nutritional value.
To prevent blackberries from getting moldy, refrain from washing until right before serving. Do not eat any that taste off or mildewy.
How to Prepare
Blackberries can be eaten on their own or paired with yogurt, cereals, or ice cream. They can add a sprightly note to salads and pair beautifully with lemon desserts, like cheesecake or custard. They are also delicious in baked goods and smoothies.
Blackberries’ high pectin content makes them an ideal choice for jams, jellies and preserves as well. You can use blackberries in almost any recipe calling for berries (like strawberries, raspberries, or blueberries).
Reference: Very Well Fit
For additional FCS information, contact 919-496-3344, or Dominque Simon dominque_simon@ncsu.edu.

Blackberry Lemon Yogurt Pops

Stay cool with one of these creamy yogurt pops that combine the sweet summer flavor of blackberries with the flavor of tart, refreshing lemon.
Ingredient List

• 1½ cups plain Greek yogurt
• ½ cup blackberries
• Juice of 2 lemons
• Zest of 1 lemon
• 2 tablespoons sugar

Instructions
Combine all ingredients in a blender and purée until smooth.
Spoon or pour the mixture into a 4-serving popsicle mold.
Insert popsicle stick into each, and freeze until firm, about 4 hours.