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Blackberry nutrition chart, glycemic index and rich nutrients

Blackberries, raw
*all the values are displayed for the amount of 100 grams

What is Blackberry rich in: TOP 5 nutrients.

Blackberry
richer than 83% foods
richer than 81% foods
richer than 67% foods
richer than 65% foods
Rich in Manganese
richer than 65% foods
83% Fiber
81% Vitamin C
67% Vitamin A
65% Copper
65% Manganese
Explanation: This food contains more Fiber than 83% of foods. More importantly, although there are several foods (17%) which contain more Fiber, this food itself is rich in Fiber more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Vitamin A, Copper and Manganese

Blackberry Glycemic index (GI)

25
Similar food data
40 Blueberry Blueberry
15 Gooseberry Gooseberry
25 Mulberry Mulberry

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 3%
1.39 g of 50 g
3%
Fats:
Daily Value: 1%
0.49 g of 65 g
1%
Carbs:
Daily Value: 3%
9.61 g of 300 g
3%
Water:
Daily Value: 4%
88.15 g of 2,000 g
4%
Other:
0.36 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 43
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
3%
TotalCarbohydrate 10g
20%
Dietary Fiber 5g
Total Sugars 5g
Includes 1g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 29mg 3%

Iron 1mg 6%

Potassium 162mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 29 mg of 1,000 mg 3%
Iron: 0.62 mg of 18 mg 3%
Magnesium: 20 mg of 400 mg 5%
Phosphorus: 22 mg of 1,000 mg 2%
Potassium: 162 mg of 3,500 mg 5%
Sodium: 1 mg of 2,400 mg 0%
Zinc: 0.53 mg of 15 mg 4%
Copper: 0.165 mg of 2 mg 8%
Manganese: 0.646 mg of 2 mg 32%
Selenium: 0.4 µg of 70 µg 1%
Choline: 8.5 mg of 550 mg 2%

Mineral chart - relative view

Copper
0.165 mg
TOP 35%
Manganese
0.646 mg
TOP 35%
Calcium
29 mg
TOP 45%
Magnesium
20 mg
TOP 61%
Zinc
0.53 mg
TOP 68%
Potassium
162 mg
TOP 68%
Iron
0.62 mg
TOP 73%
Choline
8.5 mg
TOP 87%
Phosphorus
22 mg
TOP 87%
Selenium
0.4 mg
TOP 91%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A: 214 IU of 5,000 IU 4%
Vitamin E : 1.17 mg of 20 mg 6%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 21 mg of 60 mg 35%
Vitamin B1: 0.02 mg of 2 mg 1%
Vitamin B2: 0.026 mg of 2 mg 2%
Vitamin B3: 0.646 mg of 20 mg 3%
Vitamin B5: 0.276 mg of 10 mg 3%
Vitamin B6: 0.03 mg of 2 mg 2%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 19.8 µg of 80 µg 25%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
21 µg
TOP 19%
Vitamin A
214 µg
TOP 33%
Vitamin E
1.17 µg
TOP 45%
Vitamin K
19.8 µg
TOP 47%
Vitamin B3
0.646 µg
TOP 75%
Vitamin B5
0.276 µg
TOP 75%
Vitamin B6
0.03 µg
TOP 88%
Vitamin B1
0.02 µg
TOP 88%
Vitamin B2
0.026 µg
TOP 89%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Fat type information

Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.