Fruits

Blackberries Nutrition Facts

Raw blackberries are soft aggregate berries with a high proportion of seeds and edible cell walls, which helps explain their fiber content. They provide fiber, vitamin C, vitamin K, manganese, and anthocyanin pigments.

Calories43

Protein1.5 g

Carbs9.6 g

Fat0.5 g

ProteinCarbsFat

Nutrition for 100 g

Calories43 kcal

Protein1.5 g

Total Fat0.5 g

Carbohydrates9.6 g

Fiber5.3 g

Sodium2 mg

Total Sugars6.52125 g

Source: USDA FoodData Central, record 173946

Nutrients

Full nutrient profile

Proximates

Water86.45 g

Nitrogen0.2442 g

Protein1.52625 g

Ash0.4244 g

Total lipid (fat)0.49 g

Carbohydrates

Fiber, total dietary5.3 g

Sugars, Total6.52125 g

Sucrose0.03125 g

Glucose3.061 g

Fructose3.334 g

Lactose0.06375 g

Maltose0.03125 g

Sugars, Total4.88 g

Starch0 g

Galactose0.03 g

Carbohydrate, by difference9.61 g

Minerals

Calcium, Ca15.45 mg

Iron, Fe0.2079 mg

Magnesium, Mg20.58 mg

Phosphorus, P20.16 mg

Potassium, K167.4 mg

Sodium, Na1.548 mg

Zinc, Zn0.1889 mg

Copper, Cu0.1453 mg

Manganese, Mn0.8846 mg

Selenium, Se0.4 ug

Vitamins and other components

Vitamin C, total ascorbic acid15.4 mg

Folic acid0 ug

Vitamin E (alpha-tocopherol)1.17 mg

Lutein + zeaxanthin118 ug

Tocopherol, beta0.04 mg

Tocopherol, gamma1.34 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Niacin0.646 mg

Pantothenic acid0.276 mg

Vitamin B-60.03 mg

Vitamin A, IU214 iu

Vitamin A, RAE11 ug

Carotene, beta128 ug

Carotene, alpha0 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Tocopherol, delta0.9 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Thiamin0.02 mg

Riboflavin0.026 mg

Folate, total25 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (phylloquinone)19.8 ug

Vitamin D (D2 + D3), International Units0 iu

Folate, DFE25 ug

Betaine0.3 mg

Choline, total8.5 mg

Folate, food25 ug

Retinol0 ug

Vitamin B-120 ug

Vitamin B-12, added0 ug

Vitamin E, added0 mg

Vitamin D (D2 + D3)0 ug

Lipids

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

SFA 16:00.012 g

SFA 18:00.003 g

MUFA 18:10.044 g

PUFA 18:20.186 g

PUFA 18:30.094 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10.004 g

MUFA 22:10 g

PUFA 22:5 n-3 (DPA)0 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

PUFA 22:6 n-3 (DHA)0 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

Fatty acids, total monounsaturated0.047 g

Fatty acids, total polyunsaturated0.28 g

Fatty acids, total saturated0.014 g

Fatty acids, total trans0 g

Cholesterol0 mg

Other bioactive components

Theobromine0 mg

Caffeine0 mg

Alcohol, ethyl0 g

Interesting fact

Where the Dark Color Lives

Blackberries sit among the fruits highest in anthocyanidins, the pigments behind their near-black color, at more than 80 mg per 100 g. They also carry about 19.58 mg of proanthocyanidins per 100 g.

Source: USDA Agricultural Research Service

Practical guidance

How to choose and store Blackberries

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.5gC 8.1gF 0.2g

Put the numbers to work

Nutrition calculators

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