Blackberries
Nutrition data from USDA FoodData Central.
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144.0 g total
62.3
kcal
0%
Protein
2.0g
0%
Carbs
13.8g
0%
Fat
0.7g
What stands out
- At 43.3 calories per 100 g, it has a relatively low calorie density for its protein or fiber content.
- A typical serving provides 7.6 g of fiber, about 27% of the Daily Value.
- One serving is an excellent source of manganese, covering about 40% of the Daily Value.
- One serving is an excellent source of vitamin c, covering about 34% of the Daily Value.
Best for: Lower-calorie meals, Higher-fiber eating
Watch: None notable
% Daily Value (%DV) uses FDA adult Daily Values for a 2,000-calorie diet. Values and %DV update with your portion.
Nutrition for 1 cup
| Nutrient | Amount | % DV |
|---|---|---|
| Macros | ||
| Calories | 62.3 kcal | — |
| Protein | 2.0 g | 4% |
| Carbohydrates | 13.8 g | 5% |
| Dietary fiber | 7.6 g | 27% |
| Total sugars | 7.0 g | — |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Monounsaturated fat | 0.1 g | — |
| Polyunsaturated fat | 0.4 g | — |
| Vitamins | ||
| Vitamin A | 15.8 mcg | 2% |
| Vitamin C | 30.2 mg | 34% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 28.5 mcg | 24% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.9 mg | 6% |
| Pantothenic acid (B5) | 0.4 mg | 8% |
| Vitamin B6 | 0.04 mg | 3% |
| Folate | 36.0 mcg | 9% |
| Choline | 12.2 mg | 2% |
| Minerals | ||
| Calcium | 41.8 mg | 3% |
| Iron | 0.9 mg | 5% |
| Magnesium | 28.8 mg | 7% |
| Phosphorus | 31.7 mg | 3% |
| Potassium | 233.3 mg | 5% |
| Sodium | 1.4 mg | 0% |
| Zinc | 0.8 mg | 7% |
| Copper | 0.2 mg | 26% |
| Manganese | 0.9 mg | 40% |
| Selenium | 0.6 mcg | 1% |