Nutrition for Blackberry

Calories, Protein, Vitamins and More


image of blackberry source

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 Vitamin K, 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 percent 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
There is no significant amounts of starch in blackberry.

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. It also is cholestrol free. Most of the fat in blackberry are healthier unsaturated fats:

  • Total fat: 0.7 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.4 g
There is no significant amounts of cholestrol or saturated fat in blackberry.

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
The omega-6 to omega-3 ratio in blackberry is 1.9: 1.

Calories Similar to Blackberry

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

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:

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 mg 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:

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

Blackberry:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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

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