Blackberries (Frozen, Unsweetened)
Blackberries are a delicious and nutritious fruit, known for their vibrant color and naturally sweet flavor. When frozen and unsweetened, they retain most of their nutrients, making them an excellent choice for a healthy addition to various recipes, from smoothies to desserts and savory dishes. The following nutritional breakdown provides a detailed overview of the health benefits these berries bring:
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 64 kcal |
| Protein | 1.18 g |
| Total Fat | 0.43 g |
| Saturated Fat | 0.015 g |
| Carbohydrates | 15.67 g |
| Fiber | 5.0 g |
| Sugar | 10.67 g |
| Calcium | 29.0 mg |
| Iron | 0.8 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 30.0 mg |
| Potassium | 140.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.25 mg |
| Copper | 0.12 mcg |
| Manganese | 1.223 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 3.1 mg |
| Thiamine (Vitamin B1) | 0.029 mg |
| Riboflavin (Vitamin B2) | 0.046 mg |
| Niacin (Vitamin B3) | 1.207 mg |
| Vitamin B6 | 0.061 mg |
| Folate (Vitamin B9) | 34.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 1.17 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Blackberries are naturally allergen-free, with no common allergens present. However, it is always essential to check for cross-contamination risks if you have specific allergies or sensitivities.
Dietary Preferences:
- Vegan-Friendly: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low Carb: Moderate carb content (15.67g per 100g)
- Keto-Friendly: May not fit strict keto diets due to sugar content
- Paleo: Yes
- Dairy-Free: Yes
- Nut-Free: Yes
Health Benefits:
Blackberries are a powerhouse of vitamins and minerals, offering a variety of health benefits:
- High in Fiber: With 5g of dietary fiber per 100g, blackberries help promote healthy digestion and keep you feeling full longer.
- Rich in Antioxidants: Manganese and vitamin C help protect your body against oxidative stress, supporting immune function.
- Good Source of Vitamin K: Essential for bone health and proper blood clotting.
- Low in Calories: At just 64 calories per 100g, blackberries are a great option for those looking to manage their weight while satisfying their sweet tooth.
- Support Healthy Skin: Thanks to their vitamin C content, blackberries help maintain skin elasticity and can assist in collagen production.
Culinary Uses:
Frozen blackberries can be added to smoothies, pies, jams, or used as a topping for oatmeal or yogurt. They are also excellent in baked goods, sauces, and even salads, offering a burst of flavor and nutrition.
Conclusion:
Frozen, unsweetened blackberries are a versatile and nutritious addition to any diet. Packed with vitamins, minerals, fiber, and antioxidants, they are ideal for anyone seeking to improve their overall health while enjoying a naturally sweet treat. Whether you’re blending them into smoothies or incorporating them into your favorite recipes, blackberries provide an easy and healthy way to add color and flavor to your meals.
