What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup (144 g)
Water127 g89%
Sugars6.2 g4%
Fibre7.6 g5%
Other carbs0 g0%
Protein2 g1%
Fat0.7 g0%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Blackberry (Rubus fruticosus (agg.)) is a fruit used for may modestly improve blood lipids (ldl) based on anthocyanin/berry rct meta-analyses, though effects are small and not blackberry-specific. NutriDex grades the human evidence as Moderate. Human evidence for blackberry-specific health effects is moderate and largely extrapolated from anthocyanin- and berry-class research rather than blackberry alone. Meta-analyses of RCTs show purified anthocyanins modestly lower LDL cholesterol (roughly 3-5 mg/dL, of uncertain clinical relevance), and prospective cohorts link higher anthocyanin/flavonoid intake with lower coronary heart disease and type 2 diabetes risk. A small 7-day crossover RCT feeding 600 g blackberries/day to overweight/obese men improved 24-h fat oxidation (~7%) and lowered insulin AUC (~21%), but the dose was far above typical intake and the completed sample was small (n=17-24). Berry effects on blood pressure, glycaemia, cognition and oxidative-stress biomarkers are inconsistent across trials, with substantial heterogeneity and few blackberry-only studies. Overall, blackberries are a nutrient-dense, high-fibre fruit whose benefits are plausible and supported by class-level data, but causal proof from large blackberry-specific RCTs is lacking.
Purported Benefits
✓May modestly improve blood lipids (LDL) based on anthocyanin/berry RCT meta-analyses, though effects are small and not blackberry-specific
✓Associated with lower type 2 diabetes risk in flavonoid/anthocyanidin cohort studies
✓Improved fat oxidation and insulin sensitivity in one short-term, high-dose blackberry feeding trial in overweight men
✓High soluble and insoluble fibre aids digestive health and satiety
✓Good source of vitamin C, manganese and vitamin K
✓Antioxidant capacity that may attenuate some oxidative-stress biomarkers, though human data are inconsistent
Dosing & Compounds
Typical Dose
A common serving is 1 cup (about 144 g, ~62 kcal). Dietary patterns and trials providing roughly 100-200 g berries/day are linked to metabolic benefit in class-level data. The one short-term blackberry-specific RCT used a high 600 g/day dose, far above typical intake.
Active Compounds
Anthocyanins (cyanidin-3-glucoside)Ellagitannins and ellagic acidVitamin C (ascorbic acid)Dietary fibre (insoluble + soluble/pectin)ManganeseVitamin K1 (phylloquinone)Vitamin E (tocopherols)FolateFlavonols (quercetin) and proanthocyanidins
Safety & Cautions
⚠
Generally very safe as a whole food. Rare allergy (Rosaceae/salicylate sensitivity) can occur. Seeds and skins are high in fibre, which may cause bloating if intake increases sharply. Blackberries contain moderate oxalate, so high intakes may matter for calcium-oxalate kidney-stone formers. They contribute vitamin K, which can affect warfarin dosing if intake changes markedly. The natural sugar load is modest, but concentrated juices/jams raise the glycaemic impact. No clinically important CYP3A4 (grapefruit-type) interaction is established. Educational only — always check with your doctor or pharmacist before combining Blackberry with any medicine.
Blackberry is most often taken for May modestly improve blood lipids (LDL) based on anthocyanin/berry RCT meta-analyses, though effects are small and not blackberry-specific, Associated with lower type 2 diabetes risk in flavonoid/anthocyanidin cohort studies, Improved fat oxidation and insulin sensitivity in one short-term, high-dose blackberry feeding trial in overweight men, High soluble and insoluble fibre aids digestive health and satiety. Fibre-dense, anthocyanin-rich dark berry
Does Blackberry work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Human evidence for blackberry-specific health effects is moderate and largely extrapolated from anthocyanin- and berry-class research rather than blackberry alone. Meta-analyses of RCTs show purified anthocyanins modestly lower LDL cholesterol (roughly 3-5 mg/dL, of uncertain clinical relevance), and prospective cohorts link higher anthocyanin/flavonoid intake with lower coronary heart disease and type 2 diabetes risk. A small 7-day crossover RCT feeding 600 g blackberries/day to overweight/obese men improved 24-h fat oxidation (~7%) and lowered insulin AUC (~21%), but the dose was far above typical intake and the completed sample was small (n=17-24). Berry effects on blood pressure, glycaemia, cognition and oxidative-stress biomarkers are inconsistent across trials, with substantial heterogeneity and few blackberry-only studies. Overall, blackberries are a nutrient-dense, high-fibre fruit whose benefits are plausible and supported by class-level data, but causal proof from large blackberry-specific RCTs is lacking.
What is the typical dose of Blackberry?
A common serving is 1 cup (about 144 g, ~62 kcal). Dietary patterns and trials providing roughly 100-200 g berries/day are linked to metabolic benefit in class-level data. The one short-term blackberry-specific RCT used a high 600 g/day dose, far above typical intake.
Is Blackberry safe? Any cautions or side effects?
Generally very safe as a whole food. Rare allergy (Rosaceae/salicylate sensitivity) can occur. Seeds and skins are high in fibre, which may cause bloating if intake increases sharply. Blackberries contain moderate oxalate, so high intakes may matter for calcium-oxalate kidney-stone formers. They contribute vitamin K, which can affect warfarin dosing if intake changes markedly. The natural sugar load is modest, but concentrated juices/jams raise the glycaemic impact. No clinically important CYP3A4 (grapefruit-type) interaction is established.
How many studies support Blackberry?
NutriDex cites 12 sources for Blackberry, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Blackberry (Rubus fruticosus (agg.)): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/blackberry
BibTeX
@misc{nutridex_blackberry,
author = {Peh, Daryl},
title = {Blackberry (Rubus fruticosus (agg.)): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/blackberry},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.