Boysenberry

Fruit

Item Rating: 87/100

1 serving (100 grams) contains 50 calories, 1.1 grams of protein, 0.3 grams of fat, and 12.2 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		100
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		24.4 g	8%
	Dietary Fiber	10.6 g	37%
	Sugars	18.2 g
protein		2.2 g	4%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		2.6 mg	14%
Potassium		366 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (4.8%)

Protein: 8 cal (7.9%)

Carbs: 97 cal (87.3%)

About Boysenberry

Boysenberries are a hybrid fruit that combines the qualities of blackberries, raspberries, and loganberries. Believed to have originated in California in the 1920s, they are now enjoyed worldwide, often featured in desserts, jams, and sauces. These deep purple berries are nutrient-dense and low in calories, providing approximately 50 calories per 100 grams. They are an excellent source of dietary fiber (5.3g per serving), vitamin C (21mg), and iron (1.3mg), while being low in fat (0.3g) and moderate in carbohydrates (12.2g). Boysenberries are celebrated for their tart-sweet flavor and dense nutritional profile, making them a versatile ingredient in various cuisines and a great addition to a balanced diet.

Health Benefits

• Supports immune health due to its high vitamin C content (21mg per 100g, 23% of the daily recommended intake).
• Aids in digestion and promotes gut health with a significant fiber content (5.3g, 19% of the daily recommended intake).
• Contributes to red blood cell production and oxygen transport thanks to its iron content (1.3mg, 16% of the daily recommended intake).
• May reduce oxidative stress as boysenberries are rich in antioxidants like vitamin C.
• Supports bone health mildly with calcium content (25mg per 100g).

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, low-calorie

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store boysenberries in the refrigerator in a shallow container to prevent crushing, and consume within 2-3 days for optimal freshness. Rinse just before eating to avoid excess moisture spoiling the berries.

Common Questions About Boysenberry Nutrition

What is the nutritional content of boysenberries?

One cup (about 140g) of boysenberries contains approximately 50 calories, 1.1g of protein, 12.2g of carbohydrates, 5.3g of fiber, 9.1g of sugar, 0.3g of fat, and just 1mg of sodium. They are also rich in vitamin C and manganese, making them a nutrient-dense fruit choice.

Are boysenberries suitable for a keto diet?

Boysenberries can be consumed on a keto diet in moderation due to their relatively low net carbs. With 12.2g of total carbs and 5.3g of fiber per cup, they contain approximately 6.9g of net carbs. Keep portions small to stay within keto guidelines.

What are the health benefits of boysenberries?

Boysenberries are high in antioxidants, particularly anthocyanins, which can help reduce inflammation and support heart health. Their high fiber content promotes digestive health, and they provide essential vitamins like vitamin C, which boosts immunity. However, their natural sugar content should be monitored if you're managing blood sugar levels.

What is the recommended portion size for boysenberries?

A standard portion size for boysenberries is one cup (140g). This provides a balanced amount of nutrients, including fiber and vitamins, while keeping the calorie and sugar intake moderate. Adjust portions based on dietary goals and energy needs.

How do boysenberries compare to blackberries or raspberries?

Boysenberries are larger and slightly sweeter than blackberries, with a milder flavor compared to raspberries. Nutritionally, they are similar but slightly higher in sugar (9.1g per cup compared to blackberries with 7g and raspberries with 5.4g). They are all excellent sources of antioxidants and fiber.

Data Sources & Scientific References