Nutrients in 100 grams of Blackberries

Raw Blackberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

11%

80%

100 g ▼

Macro Nutrients

Blackberries

Energy43 kcal

1.5%

Raw Blackberries have 43 kcal of Energy per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.49 g

0.51%

Raw Blackberries have 0.49 g of Fat per 100 grams, which is 0.51% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.014 g

0.044%

Raw Blackberries have 0.014 g of Saturated Fat per 100 grams, which is 0.044% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.094 g

5.88%

Raw Blackberries have 0.094 g of Omega 3 per 100 grams, which is 5.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.1%

Raw Blackberries have 0.186 g of Omega 6 per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Blackberries have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.6 g

7.4%

Raw Blackberries have 9.61 g of Carbohydrate per 100 grams, which is 7.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.88 g

6.73%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Blackberries have 4.88 g of Sugars per 100 grams, which is 6.73% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.4 g

3.3%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Blackberries have 2.4 g of Fructose per 100 grams, which is 3.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.3 g

Raw Blackberries have 2.31 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.07 g

Raw Blackberries have 0.07 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.3 g

14%

Raw Blackberries have 5.3 g of Fiber per 100 grams, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.4 g

2.5%

Raw Blackberries have 1.39 g of Protein per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Blackberries

Vitamin A11 μg

1.22%

RAE, retinol activity equivalents

Raw Blackberries have 11 μg of Vitamin A per 100 grams, which is 1.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.02 mg

1.67%

Thiamine

Raw Blackberries have 0.02 mg of Vitamin B1 per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.026 mg

Riboflavin

Raw Blackberries have 0.026 mg of Vitamin B2 per 100 grams, which is 2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.65 mg

4.04%

Niacin, nicotinic acid, niacinamide

Raw Blackberries have 0.646 mg of Vitamin B3 per 100 grams, which is 4.04% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.28 mg

5.52%

Pantothenic acid

Raw Blackberries have 0.276 mg of Vitamin B5 per 100 grams, which is 5.52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.03 mg

2.3%

Pyridoxine

Raw Blackberries have 0.03 mg of Vitamin B6 per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B925 μg

6.25%

Folates and Folic Acid

Raw Blackberries have 25 μg of Vitamin B9 per 100 grams, which is 6.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Blackberries have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C21 mg

23.3%

Ascorbic acid

Raw Blackberries have 21 mg of Vitamin C per 100 grams, which is 23.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Blackberries have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E1.17 mg

7.8%

Tocopherols and Tocotrienols

Raw Blackberries have 1.17 mg of Vitamin E per 100 grams, which is 7.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K20 μg

16.5%

Phytomenadione or phylloquinone

Raw Blackberries have 19.8 μg of Vitamin K per 100 grams, which is 16.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries

Calcium29 mg

2.9%

Raw Blackberries have 29 mg of Calcium per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

18.3%

Raw Blackberries have 0.165 mg of Copper per 100 grams, which is 18.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.62 mg

7.75%

Raw Blackberries have 0.62 mg of Iron per 100 grams, which is 7.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.76%

Raw Blackberries have 20 mg of Magnesium per 100 grams, which is 4.76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.65 mg

28%

Raw Blackberries have 0.646 mg of Manganese per 100 grams, which is 28% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus22 mg

3.14%

Raw Blackberries have 22 mg of Phosphorus per 100 grams, which is 3.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium162 mg

4.76%

Raw Blackberries have 162 mg of Potassium per 100 grams, which is 4.76% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.73%

Raw Blackberries have 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1 mg

0.067%

Raw Blackberries have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.53 mg

4.8%

Raw Blackberries have 0.53 mg of Zinc per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water88 g

2.4%

Raw Blackberries have 88.15 g of Water per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Blackberries:
100 grams of Blackberries is an excellent source of Vitamin C. It has a good amount of Vitamin E and Vitamin K. It also has some Vitamin B3, Vitamin B5 and Vitamin B9. While 100 grams of product has trace amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Blackberries:
100 grams of Blackberries is an excellent source of Manganese. It has a good amount of Copper and Iron. It also has some Calcium, Magnesium, Phosphorus, Potassium and Zinc. While 100 grams of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 100 grams of Raw Blackberries:
100 grams of Blackberries has a good amount of Carbohydrate and Fiber. It has some Omega 3, Sugars, Fructose and Protein. While 100 grams of product has trace amounts of Omega 6, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Raw Blackberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Blackberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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