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Blackberry nutrition, glycemic index, calories, and serving size

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

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)
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)
Calories
43
83% Fiber
81% Vitamin C
67% Vitamin A
65% Copper
65% Manganese
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, Copper, and Manganese.

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

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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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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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%

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 µg
TOP 91%
Sodium
1 mg
TOP 98%

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%

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 B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Fat type information

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

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

Fiber content ratio for Blackberry

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

All nutrients for Blackberry per 100g

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

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.
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