Nutrition for Blackberry
Calories, Protein, Vitamins and More
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
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
The majority, or 79% of the calories in blackberry are from carbohydrates.
The carbs in blackberry are mostly in the form of dietary fiber and sugar (52% and 48%). An excellent high-fiber food, a single cup of blackberry contains 31% of recommended daily values or 7.6 grams of dietary fiber.
- Dietary fiber: 7.6 g
- Sugar: 7 g
Calories from Fat
A small portion, or 9% the calories in Blackberry are from fat. Blackberry is very low in total fat, with 0.7 grams per cup. Most of the fat in blackberry are healthier unsaturated fats.
Blackberry is cholesterol free and trans-fat free.
Blackberry is cholesterol free and trans-fat free.
- Total fat: 0.7 g
- Monounsaturated fat: 0.1 g
- Polyunsaturated fat: 0.4 g
Omega-3 and Omega-6 in Blackberry
Blackberry is a source of healthy omega-3 fatty acids, containing a total of 0.14 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.14 g
Also a source of omega-6 fatty acids, every cup of blackberry contains a total of 0.3 grams of omega-6. In addition, a large portion of the omega-6 in blackberry comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.27 g
Calories Similar to Blackberry
Some other fruits or fruit juices with similar calories to blackberry by weight:- Papaya: same
- Grapefruit: -1 calories
- Applesauce: -1 calories
- Nectarine: +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
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
- 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
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 contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids kaempferol, myricetin and quercetin. In one cup of blackberry:
- beta-carotene: 184 ug
- lutein + zeaxanthin: 170 ug
- kaempferol: 0.39 mg
- myricetin: 0.96 mg
- Quercetin: 5.16 mg
Blackberry Nutrition Chart
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