One serving of cooked or canned blackberries contains around 20 calories. Blackberries are rich in nutrients and antioxidants, making them a great addition to any diet.

Blackberries are a good source of vitamins C and K, as well as fiber and antioxidants called anthocyanins. They also have a low glycemic index, which means they won't spike your blood sugar.

In this article, we'll go over some key facts about blackberries, including their nutrition facts, calories, and benefits.

Blackberry Nutrition Facts

Blackberries are low in calories and high in nutrients. One cup of raw blackberries (144g) contains: - Calories: 62 - Carbohydrates: 14.7g - Fiber: 7.6g - Protein: 2g - Vitamin C: 30.2mg (50% DV) - Vitamin K: 28.5mcg (36% DV)

Cooked Blackberries Calories

Cooked blackberries can be a tasty addition to breakfast dishes, desserts, and more. Here's a breakdown of their calories: - Cooked blackberries (1 cup, unsweetened): 85 calories - Blackberry compote (1 cup, homemade): 155 calories

Canned Blackberries Nutrition

Canned blackberries are a convenient option for adding this fruit to your diet. Here's what you should know about their nutritional content: - Canned blackberries (1 cup, unsweetened): 69 calories - Carbohydrates: 16g - Fiber: 8g - Protein: 1g - Vitamin C: 21mg (35% DV) - Iron: 1mg (6% DV)

Sugar in Cooked Blackberries

If you're concerned about your sugar intake, you may be wondering how much sugar is in cooked blackberries: - Cooked blackberries (1 cup, unsweetened): 4g - Blackberry compote (1 cup, homemade): 34g (21g added sugar) - Note: Some store-bought blackberry compotes have much higher sugar content, so it's best to check the label.

Carbs in Canned Blackberries

Blackberries are relatively low in carbs, but if you're tracking your carb intake, you may want to know how many carbs are in canned blackberries: - Canned blackberries (1 cup, unsweetened): 16g carbs - Fiber: 8g - Net carbs: 8g

Canned Blackberries Benefits

While fresh blackberries are generally preferred over canned, there are still some benefits to choosing canned blackberries: - Convenience: Canned blackberries are ready to use and have a longer shelf life. - Nutritional value: Canned blackberries may have a similar nutrient profile to fresh, as they are typically canned at peak ripeness. - Antioxidants: Canned blackberries retain their antioxidant content despite the canning process.

Cooked Blackberries Recipes

Cooked blackberries can be used in a variety of dishes, from sweet to savory. Here are a few recipe ideas to try: - Blackberry compote: Simmer blackberries with sugar and water to make a sweet topping for ice cream, pancakes, or waffles. - Blackberry jam: Cook blackberries with sugar and lemon juice to make a spread for toast or biscuits. - Blackberry sauce: Puree cooked blackberries and strain to make a versatile sauce for meats, desserts, or cocktails.

How to Cook Blackberries

Cooking blackberries can bring out their sweetness and create new flavor profiles. Here's how to cook blackberries: - Simmer: Place blackberries in a saucepan with a little water and sugar (if desired). Simmer until the berries break down and the mixture thickens. - Bake: Toss blackberries with sugar and flour, then bake in a pie or crisp. - Roast: Place blackberries on a baking sheet and roast in the oven with balsamic vinegar and rosemary for a savory twist.

Blackberry Compote Calories

Blackberry compote is a sweet and versatile topping that can be used in many ways. Here's how many calories are in blackberry compote: - Blackberry compote (1 cup, homemade): 155 calories - Note: Store-bought blackberry compotes may have a higher calorie content due to added sugar.

Canned Blackberries vs Fresh

Fresh blackberries are often preferred over canned due to their flavor and texture. However, there are some differences between the two options: - Nutrients: Canned blackberries may have a similar nutrient profile to fresh, but fresh may contain more vitamin C and antioxidants. - Texture: Canned blackberries may be softer and may not hold their shape as well as fresh. - Added ingredients: Some canned blackberries may contain added sugar or preservatives, so it's important to check the label.