May 25, 2022 in Nutrition & Health


A closer look at the blackberry

Did you know that one small blackberry contains a variety of different vitamins and minerals? By breaking down the nutritional make-up of a blackberry, you can understand their health value. We consider one serve of blackberries to be the equivalent to one cup or approximately 150 grams.

One serve of blackberries contains:

  • 250 kilojoules (60 calories)
  • 7g of Sugar
  • 0.5g of Fat (1% of Recommended Daily Intake)
  • 7g of Fibre (25% of RDI)
  • 2g of Protein
  • 30mg of Vitamin C
  • 14g of Carbohydrates (5% of RDI)
  • 40mg of Calcium (4% of RDI)
  • 0.9mg of Iron (6% of RDI)
  • 230mg of Potassium (4% of RDI)


The average Australian adult needs around 8,700 kilojoules (approximately 2,080 calories) a day in order to maintain a healthy weight. A cup of blackberries are a great choice for when you are craving something on the sweeter side that is still relatively low in calories.


As blackberries are a fruit, they contain natural sugars. One cup of blackberries has 7 grams of sugar, which is considered low when compared to a cup of Pomegranate kernels which contains almost 24 grams of sugar.


Regular consumption of fibre will make a big difference to general wellbeing. One cup of blackberries has an impressive 25% of your recommended daily intake of fibre so adding the berries to your breakfast in the morning is a great way to start your day right.

Vitamins and minerals

We all need a diverse variety of vitamins and minerals in order for our bodies to function at their optimum level. Blackberries contain multiple vitamins and minerals, including calcium, potassium and iron.

Why blackberries are healthy

Often given the precarious label of ‘superfood’, blackberries provide more than a superb taste. The health benefits of blackberries means you don’t need to limit them for special occasions and can enjoy them every day.

Maintain blood sugar levels

Blackberries are a great alternative to other sugary snacks and can help improve blood sugar and insulin levels. Blackberries have a low glycemic index score so they gradually raise blood sugar levels. This means you can enjoy eating a serve of blackberries without worrying about the sugar rush and crash that tends to occur after consuming other sweet foods.

Improve digestion

Poor digestion can lead to more than feeling uncomfortable, you may impair the ability to absorb nutrients, mess with your mood, and lower your immune system. As blackberries are high in pectin fibre, they can ease common gastrointestinal problems such as constipation and diarrhoea.

Fight inflammation

Due to their high antioxidant content, blackberries are great for helping to fight inflammation in the body. Containing the antioxidant anthocyanins, research has found that consumption of berries can help to reduce your risk of developing certain diseases including cardiovascular disease and diabetes 2. Also high in vitamin C, blackberries can help in fighting off the common cold.

Help sustain a healthy diet

Maintaining a healthy diet can be tricky when you’re busy and especially if you are prone to indulging in something sweet. Choosing to delight in some fresh blackberries is a healthy way to snack on something sweet. Plus you can enjoy more blackberries due to their low sugar and calorie content. Swap a whole cup of blackberries for just one Arnott’s Mint Slice biscuit which contains 339 kilojoules (81 calories) and 6.6 grams of sugar