Blackberries are a delicious and healthy addition to any diet. One ounce of blackberries, whether in solids or liquids, heavy syrup, or canned, contains only 26 calories. Rich in vitamins and minerals, blackberries can contribute to good health and provide important nutrients that your body needs to thrive.
In addition to being low in calories, blackberries are also low in carbohydrates and fat, making them an excellent choice for those watching their calorie intake. One ounce of blackberries contains 6 grams of carbohydrates, 2 grams of fiber, and less than 1 gram of fat.
In this article, we'll explore the nutritional benefits of blackberries and provide tips on how to incorporate them into your diet, as well as discussing some potential risks and comparing fresh vs. canned blackberries.
Calories in 1 Oz Blackberries
As mentioned earlier, one ounce of blackberries contains only 26 calories. This makes them an ideal snack for those looking to lose weight or maintain a healthy weight. One study found that adding blackberries to a low-calorie diet resulted in greater weight loss compared to a low-calorie diet without blackberries.
Amount of Carbs in 1 Oz Blackberries
One ounce of blackberries contains 6 grams of carbohydrates, of which 2 grams is fiber. This makes them a low-carb food option. The fiber content in blackberries can also help regulate blood sugar levels and keep you feeling full longer.
Protein Content in 1 Oz Blackberries
Blackberries are not a significant source of protein, containing only 0.5 grams of protein per ounce.
Fat Content in 1 Oz Blackberries
Blackberries are low in fat, with only 0.3 grams of fat per ounce. This makes them a good choice for those watching their fat intake.
Vitamins and Minerals in Blackberries
Blackberries are rich in vitamins and minerals, including vitamin C, vitamin K, and manganese. One ounce of blackberries contains approximately 12% of the daily recommended intake of vitamin C, which is important for immune health, wound healing, and iron absorption. Blackberries also contain vitamin K, which is essential for blood clotting and bone health, and manganese, which is important for metabolism, bone development, and wound healing.
Health Benefits of Blackberries
In addition to providing important vitamins and minerals, blackberries may offer several health benefits. For example, they have been shown to have antioxidant properties, which can help protect against cell damage and lower the risk of chronic diseases such as cancer and heart disease. Blackberries may also have anti-inflammatory effects, which can help reduce the risk of chronic inflammation and related conditions such as arthritis. Some research also suggests that the polyphenols in blackberries may have cognitive benefits, such as improving memory and learning.
How to Incorporate Blackberries into Your Diet
There are many ways to incorporate blackberries into your diet. They make a delicious addition to smoothies, yogurt, and oatmeal, or can be eaten fresh as a snack. Blackberries can also be used in baking, such as in muffins, cobblers, or pies. They pair well with other berries, such as strawberries or blueberries, and can be used in jams or preserves.
Potential Risks of Blackberries
While blackberries are generally safe to eat, there are some potential risks to consider. For example, some people may be allergic to blackberries or other berries in the same family. Blackberries also contain oxalates, which can contribute to the formation of kidney stones in some people. However, this is unlikely to be a problem for most people who consume blackberries in moderation. Finally, canned blackberries may contain added sugars or preservatives, which can increase the calorie and sugar content of the berries. It is important to read labels carefully and choose canned blackberries that are packed in water or their own juice, without added sugars.
Comparing Fresh vs. Canned Blackberries
Fresh blackberries are generally considered to be the healthiest option, as they are less processed and contain fewer additives. However, canned blackberries can be a convenient and cost-effective option, especially during the off-season. When choosing canned blackberries, look for those that are packed in water or their own juice, without added sugars. Heavy syrup or sweetened blackberries can add extra calories and sugar to your diet.
Other Products Containing Blackberries
In addition to fresh and canned blackberries, there are many other products that contain blackberries, such as blackberry jam, jelly, and syrup. Some specialty food stores may also carry blackberry-flavored items such as vinegars, salad dressings, and desserts.
Adding blackberries to our diet is a great way to get important nutrients and enjoy a delicious snack at the same time.
5 FAQs about Canned Blackberries in Heavy Syrup
1. What is the serving size for canned blackberries in heavy syrup?
The serving size for one-ounce (or approximately two tablespoons) of canned blackberries in heavy syrup is 26 calories.
2. What is the calorie count of canned blackberries in heavy syrup?
One ounce (or approximately two tablespoons) of canned blackberries in heavy syrup contains 26 calories.
3. Can canned blackberries in heavy syrup be part of a healthy diet?
Canned blackberries in heavy syrup should be consumed in moderation as they contain added sugar. However, blackberries are a good source of fiber, vitamin C, and antioxidants.
4. Can canned blackberries be substituted for fresh blackberries in recipes?
Yes, canned blackberries can be substituted for fresh blackberries in recipes. However, they may be sweeter due to the added syrup and may have a softer texture.
5. How can canned blackberries in heavy syrup be stored?
Canned blackberries in heavy syrup should be stored in a cool, dry place. Once opened, the remaining blackberries and syrup should be transferred to an airtight container and refrigerated for up to one week.