Is Blackberry High in Vitamin C? A Nutritional Analysis

December 11, 2025 •

4 min read

According to USDA data, a single cup of raw blackberries contains approximately 30.2 milligrams of vitamin C, which is over one-third of the recommended Daily Value. But is blackberry high in vitamin C when compared to other more famous vitamin C sources, and how does it fit into a balanced diet?

Quick Summary

This article examines the vitamin C content found in blackberries, compares it to common fruits like strawberries and oranges, and details the berry's overall health benefits beyond just vitamin C. It provides a comprehensive overview of how blackberries contribute to your daily nutritional intake.

Key Points

Blackberries are a good source of Vitamin C: One cup of raw blackberries provides over a third of the Daily Value for vitamin C, supporting immunity and overall health.
Not the highest source: While beneficial, blackberries contain less vitamin C per serving compared to strawberries, oranges, and kiwi.
Consume raw for maximum vitamin C: The nutrient is sensitive to heat, so eating fresh or frozen blackberries uncooked is the best way to preserve its content.
Excellent source of fiber: Blackberries are packed with dietary fiber, which aids digestion, regulates blood sugar, and supports heart health.
Rich in antioxidants and other nutrients: They contain powerful antioxidants called anthocyanins, as well as significant amounts of vitamin K and manganese.
Boosts digestive and bone health: The high fiber content benefits gut health, while vitamin K and manganese contribute to stronger bones.
Versatile and nutritious addition: Easily incorporated into smoothies, yogurt, and salads, blackberries are a delicious way to diversify your nutrient intake.

Blackberries and their Vitamin C content

Blackberries are often celebrated for their antioxidant properties and deep, rich color, but their reputation as a vitamin C powerhouse is frequently overshadowed by citrus fruits. While not the absolute highest source, a single cup (144 grams) of raw blackberries provides a significant amount of vitamin C, delivering about 34% of the recommended Daily Value. This makes them a very good source of the nutrient and a valuable addition to your diet. The vitamin C in blackberries supports numerous vital bodily functions, including boosting the immune system, aiding in collagen formation for healthy skin and connective tissues, and helping to absorb iron. As a potent antioxidant, vitamin C also combats free radicals, which can contribute to chronic illness and aging.

Because vitamin C is a water-soluble and heat-sensitive vitamin, cooking can significantly reduce its concentration. For this reason, consuming blackberries fresh and raw is the best way to get the most nutritional value from them. Adding them to a smoothie or a morning bowl of yogurt is a simple way to increase your intake.

How Blackberries Compare to Other Fruits

To understand where blackberries stand in the vitamin C hierarchy, it's helpful to compare their nutritional content with other popular fruits. While they offer a solid amount, their concentration is not as high as some other berries and citrus options. This comparison highlights their role as a diverse, nutrient-rich fruit rather than a singular-source powerhouse.


Fruit	Serving Size	Vitamin C (mg)	DV%	Source
Blackberries, raw	1 cup (144g)	30.2	34%	****
Orange, raw	1 medium	~70	~78%
Strawberries, raw	1 cup, halved	89.4	99%
Kiwi	1 medium	~70	~78%
Apple, raw	1 medium	~8.4	9%	USDA

This table illustrates that while blackberries are a respectable source, fruits like oranges, strawberries, and kiwi contain a much higher concentration of vitamin C per serving. The takeaway is that relying solely on blackberries for your vitamin C needs may not be as effective as diversifying with other high-potency fruits.

The Full Nutritional Profile of Blackberries

Beyond vitamin C, blackberries are packed with a comprehensive range of nutrients that contribute to overall health. Their low calorie and sugar content, combined with high fiber, make them a healthy addition to any diet.

Other key nutrients include:

Dietary Fiber: With nearly 8 grams of fiber per cup, blackberries promote healthy digestion, help regulate blood sugar levels, and provide a feeling of fullness. This high fiber content can help lower cholesterol and reduce the risk of heart disease.
Vitamin K: One cup offers nearly a quarter of the daily value for vitamin K, which is essential for healthy blood clotting and supports bone metabolism.
Manganese: This mineral, vital for bone development and the immune system, is present in significant amounts in blackberries. It also aids in the body's metabolism of carbohydrates, amino acids, and cholesterol.
Antioxidants (Anthocyanins): The rich purple color of blackberries is due to anthocyanins, powerful antioxidants that help protect cells from damage. Studies have linked these compounds to improved cardiovascular and brain health.

Tips for Maximizing Nutrient Intake from Blackberries

To get the most nutritional punch from your blackberries, consider these tips:

Choose Fresh: Opt for fresh, raw berries when possible to preserve the heat-sensitive vitamin C content. Frozen berries are also an excellent option, as they are typically picked at peak ripeness and flash-frozen to lock in nutrients.
Add to Smoothies: Blending blackberries into a smoothie is a great way to enjoy them raw and combine them with other fruits for a vitamin C boost.
Incorporate into Breakfast: Top your morning oatmeal, yogurt, or pancakes with fresh blackberries for added nutrients and flavor.
Include in Salads: Blackberries can add a sweet and tart dimension to fresh green salads.

How to incorporate blackberries into your daily diet

Here are some simple and delicious ways to add more blackberries to your meals:

Mix them into your morning oatmeal or cereal.
Use them as a topping for yogurt or cottage cheese.
Blend them into a vibrant smoothie with other fruits and greens.
Bake them into muffins, scones, or pies.
Make a healthy blackberry jam or sauce for toast or desserts.
Add them to a spinach salad with feta cheese and walnuts.

Conclusion

In conclusion, while blackberries may not surpass citrus fruits or strawberries in sheer vitamin C quantity, they are certainly a very good source of this essential nutrient. Their unique nutritional profile, rich in fiber, Vitamin K, and powerful antioxidants, makes them a valuable and healthy addition to a balanced diet. The overall health benefits of blackberries extend far beyond just vitamin C, supporting immune function, digestive health, and cellular protection. For optimal vitamin C intake, it's best to enjoy these berries fresh and raw. By diversifying your fruit intake to include blackberries, you can ensure a broad spectrum of nutrients for better overall health.

For more detailed nutritional information on foods, you can visit the official Nutrition.gov website.

Frequently Asked Questions

Yes, blackberries are a significant source of vitamin C. A single cup provides about 34% of the recommended Daily Value, which is a considerable contribution to your daily intake.

While blackberries contain a good amount of vitamin C, oranges typically have a higher concentration. A medium orange can have more than double the vitamin C of a cup of blackberries.

No, frozen blackberries generally retain their vitamin C content very well. They are often flash-frozen shortly after being picked, which helps preserve their nutritional value.

In addition to vitamin C, blackberries are excellent sources of dietary fiber, vitamin K, and manganese. They are also rich in antioxidants known as anthocyanins.

While you could, it would require a significant amount. A more effective and balanced approach is to incorporate a variety of fruits into your diet, including blackberries, to meet your daily vitamin C needs.

Yes, cooking blackberries can reduce their vitamin C content, as the vitamin is sensitive to heat. For maximum intake, it's best to consume them raw or lightly processed.

Nutrient levels can vary between wild and cultivated varieties, as well as among different cultivars. Some sources suggest nutrient concentrations can vary, but both types offer significant health benefits.