Nutrition for Blackberry

Blackberry Nutrition Summary

One cup of blackberry (144 grams or 0.3 lb) contains 62 calories and 2 grams of protein. Blackberry consist of 88% water, 10% carbohydrates, 1% protein, and less than 1% of fat.

Blackberry is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium and potassium. It also contains significant amounts of manganese and copper.

In one cup of blackberry:

• Calories: 62
• Protein: 2 g
• Sugar: 7 g
• Dietary fiber: 7.6 g
• Fat: 0.7 g
• Sodium: 1.4 mg

There is no significant amounts of saturated fat or cholesterol in blackberry.

See the Blackberry Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Blackberries, raw.

Calories in Blackberry

Blackberry has 62 calories per cup or 43 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

79% of calories in blackberry are from carbohydrates, 12% of calories are from protein and 9% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Blackberry

Calories Similar to Blackberry

Some other fruits or fruit juices with similar calories to blackberry by weight:

• Papaya: same
• Peach: -1 calories
• Grapefruit: -1 calories
• Applesauce: -1 calories

Protein in Blackberry

One cup of Blackberry has 2 grams of protein or about 4% of daily recommended intake. Blackberry is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

• Protein: 2 g

There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in blackberry.

Protein Similar to Blackberry

Some other fruits or fruit juices with similar amounts of protein to blackberry by weight:

• Currants: same
• Apricot: same
• Lemon Zest: +0.2 grams
• Orange Zest: +0.2 grams

Vitamins and Minerals in Blackberry

An good source of many nutrients, blackberry contains abundant amounts of Vitamin C, calcium and potassium. In fact, a single cup of blackberry contains 40% of recommended daily values or 30.2 milligrams of Vitamin C.

Vitamins in blackberry (1 cup):

• Vitamin a: 15.8 ug
• Niacin: 0.9 mg
• Vitamin c: 30.2 mg
• Vitamin e: 1.7 mg
• Folate: 36 ug
• Vitamin k: 28.5 ug

Minerals in blackberry (1 cup):

• Calcium: 41.8 mg
• Potassium: 233.3 mg
• Iron: 0.9 mg
• Magnesium: 28.8 mg
• Zinc: 0.8 mg
• Selenium: 0.6 ug
• Phosphorus: 31.7 mg
• Copper: 0.2 mg
• Manganese: 0.9 mg
• Choline: 12.2 mg

There is no significant amounts of thiamin, riboflavin, pantothenic acid, vitamin b6 or vitamin b12 in blackberry.

Similar to Blackberry for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to blackberry:

• Guava Juice: +0.14 MG
• Honeydew: -4.3 MG
• Raspberries: +7.5 MG
• Tangerine: +8.2 MG

Flavonoids and Carotenoids in Blackberry ^[3]

Blackberry Nutrition Chart

Blackberry in Cooking

Blackberry is in the top 10% of most popular ingredients for recipes. Blackberry can be consumed raw and is often halved before cooking or serving. Most recipes call for one or two cups of blackberry.

Friends and Relatives of Blackberry

Other similar relatives:

• Raspberries
• Rhubarb
• Nectarine
• Blueberry
• Strawberries
• Peach