Food Nutrient Profile - Blackberries

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Nutrients in 100 grams of Blackberries

Raw Blackberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs
11%
9%
80%
100 g ▼

Macro Nutrients

Blackberries
Energy43 kcal
1.5%
Raw Blackberries provide 43kcal of Energy per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.49 g
0.51%
Raw Blackberries provide 0.49g of Fat per 100 grams, meeting 0.51% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.014 g
0.044%
Raw Blackberries provide 0.014g of Saturated Fat per 100 grams, meeting 0.044% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.094 g
5.88%
Raw Blackberries provide 0.094g of Omega 3 per 100 grams, meeting 5.88% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.19 g
1.1%
Raw Blackberries provide 0.19g of Omega 6 per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Blackberries provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate9.6 g
7.4%
Raw Blackberries provide 9.6g of Carbohydrate per 100 grams, meeting 7.4% of the Recommended Dietary Allowance (RDA) of 130g 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 provide 4.88g of Sugars per 100 grams, meeting 6.73% of the Recommended Dietary Allowance (RDA) of 72.5g 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 provide 2.4g of Fructose per 100 grams, meeting 3.3% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose2.3 g
%
Raw Blackberries provide 2.3g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.07 g
%
Raw Blackberries provide 0.07g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber5.3 g
14%
Raw Blackberries provide 5.3g of Fiber per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.4 g
2.5%
Raw Blackberries provide 1.4g of Protein per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Blackberries
Vitamin A11 μg
1.22%
RAE, retinol activity equivalents
Raw Blackberries provide 11μg of Vitamin A per 100 grams, meeting 1.22% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.02 mg
1.67%
Thiamine
Raw Blackberries provide 0.02mg of Vitamin B1 per 100 grams, meeting 1.67% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.026 mg
2%
Riboflavin
Raw Blackberries provide 0.026mg of Vitamin B2 per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.65 mg
4.04%
Niacin, nicotinic acid, niacinamide
Raw Blackberries provide 0.65mg of Vitamin B3 per 100 grams, meeting 4.04% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.28 mg
5.52%
Pantothenic acid
Raw Blackberries provide 0.28mg of Vitamin B5 per 100 grams, meeting 5.52% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.03 mg
2.3%
Pyridoxine
Raw Blackberries provide 0.03mg of Vitamin B6 per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B925 μg
6.25%
Folates and Folic Acid
Raw Blackberries provide 25μg of Vitamin B9 per 100 grams, meeting 6.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Blackberries provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C21 mg
23.3%
Ascorbic acid
Raw Blackberries provide 21mg of Vitamin C per 100 grams, meeting 23.3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Blackberries provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.17 mg
7.8%
Tocopherols and Tocotrienols
Raw Blackberries provide 1.17mg of Vitamin E per 100 grams, meeting 7.8% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K20 μg
16.5%
Phytomenadione or phylloquinone
Raw Blackberries provide 20μg of Vitamin K per 100 grams, meeting 16.5% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Blackberries
Calcium29 mg
2.9%
Raw Blackberries provide 29mg of Calcium per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.17 mg
18.3%
Raw Blackberries provide 0.17mg of Copper per 100 grams, meeting 18.3% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
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 provide 0.62mg of Iron per 100 grams, meeting 7.75% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium20 mg
4.76%
Raw Blackberries provide 20mg of Magnesium per 100 grams, meeting 4.76% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.65 mg
28%
Raw Blackberries provide 0.65mg of Manganese per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus22 mg
3.14%
Raw Blackberries provide 22mg of Phosphorus per 100 grams, meeting 3.14% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium162 mg
4.76%
Raw Blackberries provide 162mg of Potassium per 100 grams, meeting 4.76% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.4 μg
0.73%
Raw Blackberries provide 0.4μg of Selenium per 100 grams, meeting 0.73% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Raw Blackberries provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.53 mg
4.8%
Raw Blackberries provide 0.53mg of Zinc per 100 grams, meeting 4.8% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water88 g
2.4%
Raw Blackberries provide 88g of Water per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Blackberries Nutrition Facts | 100 g

Discover the nutritional data of blackberries, including macro and micronutrients, in a 100g serving of raw blackberries. Learn about the health benefits of this delicious fruit.

Vitamins in 100 Grams of Raw Blackberries

Blackberries are not just a delicious treat; they're also packed with essential vitamins that can boost your health. Here's a closer look at the vitamin content in 100 grams of raw blackberries:

Minerals in 100 Grams of Raw Blackberries

Minerals are essential for various bodily functions, and blackberries are a great way to get some of these important nutrients:

Macronutrients in 100 Grams of Raw Blackberries

When it comes to macronutrients, blackberries offer a balanced profile that can fit into any healthy diet:

In summary, blackberries are a powerhouse of vitamins, minerals, and macronutrients, making them an excellent addition to a whole-food, plant-based diet. Enjoy them fresh, in smoothies, or as a topping for your favorite dishes to reap their numerous health benefits!

Frequently Asked Questions about Blackberries

What are the health benefits of Blackberries?

Blackberries are a great source of vitamins, minerals, and antioxidants. They are high in vitamin C, vitamin K, and fiber, which can help support a healthy immune system, bone health, and digestion. The antioxidants in blackberries also have anti-inflammatory properties that may help reduce the risk of chronic diseases. Additionally, blackberries are low in calories and sugar, making them a nutritious option for a vegan diet.

Are there any potential risks or side effects of consuming Blackberries?

Blackberries are a nutritious fruit rich in vitamins, minerals, and antioxidants. However, some people may be allergic to blackberries, so it's important to be cautious if you have a known allergy. Additionally, consuming large amounts of blackberries may cause gastrointestinal issues such as bloating or diarrhea due to their high fiber content. It's always best to consume blackberries in moderation as part of a balanced diet.

Can I lose weight by eating more Blackberries?

Blackberries are a nutritious low-calorie food that can be part of a weight loss diet. They are high in fiber, which can help you feel full and satisfied, and they also provide important vitamins and antioxidants. However, weight loss ultimately depends on a combination of factors including overall diet, portion sizes, and physical activity levels. Incorporating blackberries into a balanced diet along with other fruits, vegetables, whole grains, and lean proteins can support weight loss goals.

Can I gain more muscles by eating more Blackberries if I train consistently?

Blackberries are a nutritious fruit that can be part of a healthy diet, but they are not a significant source of protein needed for muscle growth. To build muscle, it's important to consume adequate protein from plant-based sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains, along with a balanced diet that includes a variety of fruits and vegetables. Consistent training, sufficient protein intake, and overall calorie balance are key factors in gaining muscle mass.

Can I eat Blackberries if I have diabetes?

Yes, blackberries can be a good choice for individuals with diabetes as they are low in sugar and high in fiber, which can help regulate blood sugar levels. Just be mindful of portion sizes and consider pairing them with a source of protein or healthy fat to further balance blood sugar levels.

Can I consume Blackberries if I am on a Keto diet?

Yes, you can consume blackberries on a Keto diet in moderation. Blackberries are relatively low in carbohydrates and high in fiber, making them a good choice for those following a Keto diet. Just be mindful of portion sizes to stay within your daily carb limit.

Can I eat Blackberries if I am on a low fat diet?

Yes, blackberries are a great option for a low-fat diet as they are naturally low in fat and calories. They are also high in fiber, vitamins, and antioxidants, making them a healthy choice for a balanced diet.

What is the environmental impact of producing Blackberries?

The environmental impact of producing blackberries is relatively low compared to other fruits. Blackberries require less water and fertilizer compared to other crops, and they can often be grown without the use of pesticides. However, transportation and packaging of blackberries can contribute to their carbon footprint. It is important to choose locally grown and organic blackberries when possible to minimize environmental impact.




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