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Blackberry Nutrition & Calories - Complete data of all nutrients

Blackberries, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on April 12, 2022
Education: General Medicine at YSMU
Blackberry

Summary

Blackberries are an excellent source of insoluble dietary fiber, vitamin C, vitamin K, manganese, and copper. Additionally, these berries are rich in antioxidants, such as anthocyanins, giving them various health-beneficial qualities.

Introduction

Blackberries are known as healthy snacks and delicious additions to fruit salads, yogurts, pastries, and more. But what exactly gives these berries their favorable qualities? In this article, we will discuss the nutritional content of blackberries in detail to see what sets this fruit apart from others.

Nutrition

The nutritional information below will be presented mainly for raw blackberries. However, key differences will also be mentioned between raw and frozen, unsweetened blackberries (1).

Like most other fruits, blackberries are not very dense in nutrients, consisting of 89% water and 11% macro and micronutrients.

However, frozen blackberries lose water and contain 82% water and 18% nutrients.

The average serving size of blackberries per person is one cup or 144g.

Macronutrients chart

2% 10% 89%
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

Calories

Blackberries are low in calories, providing only 43kcal per 100g serving. Consequently, one average serving size of blackberries contains 62 calories.

Frozen blackberries, being denser in nutrients, provide 21 additional calories per every 100g.

Protein

One average serving of blackberries provides 2g of protein.

Carbohydrates

Most of the macronutrient content of blackberries is made up of carbohydrates. In every 100g serving, about 10g of carbohydrates can be found. Overall, the carbohydrates of blackberries consist of 48% net carbs and 52% dietary fiber.

Dietary Fiber

Blackberries provide 5.3g of dietary fiber per every 100g serving. This puts blackberries in the top 17% of foods as a source of fiber and covers 21% of the daily fiber needs.

Blackberries are 2.2 times richer in dietary fiber compared to oranges, known for their high fiber content.

The dietary fiber content of blackberries consists predominantly, about 92 to 97%, of insoluble fiber (2, 3). Insoluble fiber lets food pass through the digestive tract quicker, helping with constipation.

Fiber content ratio for Blackberry

4.88% 5.3%
Sugar: 4.88 g
Fiber: 5.3 g
Other: -0.57 g

Net Carbs

A 100g serving of blackberries contains 4.9g of net carbs. All of these net carbs are made up of sugars, predominantly fructose and glucose, while also containing small amounts of sucrose, maltose, and galactose.

Unsweetened frozen blackberries, being nutritionally denser, can contain 5g more sugars per 100g serving.

The total sugar content, including glucose and fructose, can notably increase as the fruit matures (4).

Carbohydrate type breakdown

2.31% 2.4%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g

Fats

Blackberries contain a negligible amount of fats - less than half a gram per 100g serving.

Plant-based products do not contain cholesterol. Naturally, blackberries are no exception.

Fat type information

0.014% 0.047% 0.28%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g

Vitamins

Blackberries can be an excellent vitamin-rich snack to add to any diet.

Blackberries fall in the top 19% of foods as a source of vitamin C. A 100g serving of these berries covers 23% of the daily need for this vitamin. The same serving can also provide 17% of the daily required amount of vitamin K.

These berries are in the top 33% of foods as a source of vitamin A. However, as the daily vitamin A requirement is relatively high, a 100g serving covers only 4% of it.

Blackberry can be a good source of tocopherols or vitamin E and folate or vitamin B9 as well. It contains vitamins B1, B2, B3, B5, and B6 in smaller amounts.

Blackberries lack vitamin D and vitamin B12 entirely.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Vitamin A: 214 IU of 5,000 IU 4%
Vitamin E : 1.17 mg of 15 mg 8%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 21 mg of 90 mg 23%
Vitamin B1: 0.02 mg of 1 mg 2%
Vitamin B2: 0.026 mg of 1 mg 2%
Vitamin B3: 0.646 mg of 16 mg 4%
Vitamin B5: 0.276 mg of 5 mg 6%
Vitamin B6: 0.03 mg of 1 mg 2%
Folate: 25 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 19.8 µg of 120 µg 17%

Minerals

Blackberries are a wonderful source of manganese and copper, falling in the top 35% of foods as a source of both these minerals. A 100g of blackberries covers 28% and 18% of the daily needed values of manganese and copper, respectively.

These berries can also be a good source of iron. Other minerals found in blackberries in moderate amounts include magnesium, potassium, and zinc.

Blackberries are very low in sodium, containing only 1mg in a 100g serving.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 24% 15% 10% 15% 1% 15% 56% 85% 3% 5%
Calcium: 29 mg of 1,000 mg 3%
Iron: 0.62 mg of 8 mg 8%
Magnesium: 20 mg of 420 mg 5%
Phosphorus: 22 mg of 700 mg 3%
Potassium: 162 mg of 3,400 mg 5%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.53 mg of 11 mg 5%
Copper: 0.165 mg of 1 mg 18%
Manganese: 0.646 mg of 2 mg 28%
Selenium: 0.4 µg of 55 µg 1%
Choline: 8.5 mg of 550 mg 2%

Phytochemicals

Blackberries are abundant in health-beneficial plant nutrients.

Anthocyanins

The most notable of these phytochemicals may be the phenolic pigment anthocyanin. This compound is what gives blackberries their distinct dark coloring. The darker the berry, the richer it is in anthocyanins.

Anthocyanins, like other flavonoids, are strong antioxidants, helping prevent cell damage by reducing the formation of harmful reactive oxygen species.

The anthocyanin content of blackberries increases as the fruit matures (5).

Phenolic Compounds

Other antioxidant phenolic compounds found in blackberries are gallic acid, hydroxybenzoic acid, catechin, epicatechin, caffeic acid, ferulic acid, ellagic acid, and quercetin.

The levels of gallic acid, hydroxybenzoic acid, epicatechin, and ellagic acid increase with maturation, while catechin, caffeic acid, and quercetin levels decrease (5).

Malic Acid

The primary organic acid found in blackberries is malic acid. This compound is responsible for the tart taste of blackberries. However, malic acid also stabilizes the anthocyanins and extends the shelf life of these berries (4).

The malic acid content of blackberries decreases as they mature.

Lignans

Lignans are phytoestrogen compounds found in blackberries that can play an important role in preventing certain types of breast cancer and cardiovascular diseases (4).

Glycemic Index

An exact number has not yet been measured for the glycemic index of blackberries. However, this number is assumed to fall in the low category.

Blackberry extract has been researched to have hypoglycemic and antidiabetic qualities, decreasing blood glucose levels and improving insulin sensitivity in diabetic rats (6, 7).

Acidity

Blackberries are acidic. However, the pH value of blackberries gets less acidic as they mature, going from 2.3 to 2.9 (5).

Another way of looking at the acidity of foods is the potential renal load value or the PRAL, which measures how much acid or base the given food produces inside the body.

Blackberries have a PRAL value of -2.8, making them alkaline-forming.

Comparison to Similar Foods

In comparison to mulberries, blackberries are higher in fiber, vitamin A, vitamin E, vitamin K, copper, and zinc. In contrast, mulberries are richer in sugars, vitamin C, vitamin B2, iron, calcium, potassium, and phosphorus.

Compared to blueberries, blackberries contain more vitamin C and fewer carbohydrates, including sugars. At the same time, blueberries are richer in vitamins B1, B5, and B6.

Blackberries contain more fiber, manganese, copper, vitamins A, E, and K than raspberries. Raspberries, however, have higher amounts of magnesium, vitamin C, and folate.

If interested, you can read the full articles comparing the nutrition and health impact of “Blackberry vs. Mulberry,” “Blackberry vs. Blueberry,” and “Blackberry vs. Raspberry.”

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171710/nutrients
  2. https://sci.washington.edu/info/forums/reports/FiberFacts.pdf
  3. Blackberry Fruit: Nutrition Facts and Health Benefits
  4. https://pubmed.ncbi.nlm.nih.gov/22082199/
  5. https://www.researchgate.net/publication/272652580
  6. https://www.researchgate.net/publication/256611121
  7. https://www.researchgate.net/publication/326920126
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: April 12, 2022

Important nutritional characteristics for Blackberry

Blackberry
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
25 (low)
Insulin index ⓘ
N/A
Calories
43
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
4.31 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (144 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-2.8 (alkaline)
83% Fiber
81% Vitamin C
67% Vitamin A
65% Manganese
65% Copper
Explanation: The given food contains more Fiber than 83% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Vitamin A, Manganese, and Copper.

Blackberry Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
25

Mineral chart - relative view

Copper
0.165 mg
TOP 35%
Manganese
0.646 mg
TOP 35%
Calcium
29 mg
TOP 44%
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 µg
TOP 91%
Sodium
1 mg
TOP 98%

Vitamin chart - relative view

Vitamin C
21 mg
TOP 19%
Vitamin A
214 IU
TOP 33%
Vitamin E
1.17 mg
TOP 45%
Folate
25 µg
TOP 45%
Vitamin K
19.8 µg
TOP 47%
Vitamin B3
0.646 mg
TOP 75%
Vitamin B5
0.276 mg
TOP 75%
Vitamin B6
0.03 mg
TOP 88%
Vitamin B1
0.02 mg
TOP 88%
Vitamin B2
0.026 mg
TOP 89%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

All nutrients for Blackberry per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 59% 4.31g 12.6 times less than Chocolate Chocolate
Protein 3% 82% 1.39g 2 times less than Broccoli Broccoli
Fats 1% 81% 0.49g 68 times less than Cheese Cheese
Carbs 3% 49% 9.61g 2.9 times less than Rice Rice
Calories 2% 90% 43kcal 1.1 times less than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 3% 83% 2.4g 2.5 times less than Apple Apple
Sugar N/A 48% 4.88g 1.8 times less than Coca-Cola Coca-Cola
Fiber 21% 17% 5.3g 2.2 times more than Orange Orange
Calcium 3% 44% 29mg 4.3 times less than Milk Milk
Iron 8% 73% 0.62mg 4.2 times less than Beef Beef
Magnesium 5% 61% 20mg 7 times less than Almond Almond
Phosphorus 3% 87% 22mg 8.3 times less than Chicken meat Chicken meat
Potassium 5% 68% 162mg 1.1 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 5% 68% 0.53mg 11.9 times less than Beef Beef
Copper 18% 35% 0.17mg 1.2 times more than Shiitake Shiitake
Vitamin A 4% 33% 214IU 78.1 times less than Carrot Carrot
Vitamin E 8% 45% 1.17mg 1.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 23% 19% 21mg 2.5 times less than Lemon Lemon
Vitamin B1 2% 88% 0.02mg 13.3 times less than Pea Pea
Vitamin B2 2% 89% 0.03mg 5 times less than Avocado Avocado
Vitamin B3 4% 75% 0.65mg 14.8 times less than Turkey meat Turkey meat
Vitamin B5 6% 75% 0.28mg 4.1 times less than Sunflower seed Sunflower seed
Vitamin B6 2% 88% 0.03mg 4 times less than Oat Oat
Folate 6% 45% 25µg 2.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 17% 47% 19.8µg 5.1 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 92% 0.01g 421.1 times less than Beef Beef
Monounsaturated Fat N/A 85% 0.05g 208.5 times less than Avocado Avocado
Polyunsaturated fat N/A 73% 0.28g 168.5 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
3%
Total Carbohydrate 10g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 29mg 3%

Iron 1mg 13%

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
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Blackberry nutrition infographic

Blackberry nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.