Raspberry & blackberry nutrition

more berries, please!

Fresh blackberries and raspberries are a sweet and tart seasonal treat and frozen berries extend that timeline to a year-round staple. The healthy attributes of these berry powerhouses go beyond their great taste, they pack an impressive array of health benefits as well.

healthy treat

Blackberries and raspberries are low in calories, carbs and fat and rank very low on the glycemic index. One cup of blackberries has 62 calories, while one cup of raspberries contains 64 calories. Blackberries have a glycemic index (GI) of only 25, while raspberries come in with a GI of 24. Both berries are virtually fat free.

Nutritional Powerhouse

Packed with vitamin C, a cup of blackberries or raspberries provides half the recommended daily value of vitamin C. The importance of fiber in the diet has been shown in numerous studies. Fiber reduces cholesterol, slows the rate of sugar absorption to manage blood sugar levels and helps nourish healthy gut bacteria. One cup of blackberries or raspberries has almost 8 grams of fiber, more than most high fiber cereals.

Maximum Benefits

Eating berry fruits like blackberries and raspberries may improve brain health and help prevent memory loss caused by aging due to their well-documented antioxidant properties. (Source: https://pubs.acs.org/doi/abs/10.1021/jf2036033) Blackberry and raspberry health benefits continue to be studied to definitively identify the multiple benefits they offer for human health and wellness.

Learn to enjoy blackberries and raspberries in smoothies, yogurt parfait or in salads and baked goods daily for maximum health benefits.

Current Research

To learn more about the nutritional value and health benefits of blackberries and raspberries visit the links below. 

Raspberry & Blackberry Home Gardening

learn more
Member Login
Member Login