1 serving (100 grams) contains 43 calories, 1.4 grams of protein, 0.5 grams of fat, and 9.6 grams of carbohydrates.
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Nutrition Information
Calories |
64.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.5 mg | 0% | |
| Total Carbohydrates | 14.4 g | 5% | |
| Dietary Fiber | 8.0 g | 28% | |
| Sugars | 7.3 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 43.5 mg | 3% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 243 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Blackberry
Blackberries are small, dark purple berries belonging to the Rosaceae family. Native to Europe and North America, they are a staple in various global cuisines, ranging from desserts and jams to savory dishes. With only 43 calories per 100 grams, blackberries are a nutrient-dense fruit offering substantial fiber (5.3 g) and low in fat (0.5 g). They are rich in vitamin C (21 mg), a strong antioxidant, and contain essential minerals such as calcium (29 mg) and iron (0.6 mg). Along with a notable hydration content, blackberries offer a balance of sweetness and tartness, making them both delicious and nutritious.
Health Benefits
- Rich in vitamin C (21 mg per 100 g), blackberries support immune function and skin health by promoting collagen production.
- High in dietary fiber (5.3 g per 100 g), they aid digestive health and promote feelings of fullness, supporting weight management.
- Contain anthocyanins, potent antioxidants that help combat free radicals and may reduce inflammation.
- Provide calcium (29 mg per 100 g), which contributes to bone health and muscle function.
- Source of iron (0.6 mg per 100 g), helping to support red blood cell production and prevent anemia.
Dietary Considerations
Selection and Storage
Store blackberries in the refrigerator in a breathable container and consume within 3-5 days. Wash gently just before eating to prevent premature spoilage.
Common Questions About Blackberry Nutrition
Are blackberries high in protein?
Blackberries are not particularly high in protein, containing about 1.4 grams of protein per 100 grams. While they are not a significant source of protein, they are an excellent source of fiber and vitamins.
Can I eat blackberries on a keto diet?
Blackberries can be enjoyed in moderation on a keto diet due to their relatively low net carbs of approximately 4.3 grams per 100 grams (9.6 grams of total carbs minus 5.3 grams of fiber). Be mindful of portion sizes to stay within your daily carb limit.
What are the health benefits of blackberries?
Blackberries are rich in antioxidants, particularly vitamin C and anthocyanins, which support immune health and may help reduce inflammation. Additionally, their high fiber content (5.3 grams per 100 grams) promotes gut health, making them a nutritious choice for overall health.
How many blackberries should I eat in one serving?
A standard serving of blackberries is about 1 cup, which weighs approximately 144 grams and provides roughly 62 calories, 2 grams of protein, 13.8 grams of carbohydrates, and 7.6 grams of fiber. This is a healthy portion size for most people.
How do blackberries compare to blueberries?
Blackberries are slightly lower in calories (43 vs. 57 calories per 100 grams) and have more fiber (5.3g vs. 2.4g) than blueberries. However, blueberries have a slightly sweeter taste and higher sugar content (9.7g vs. 4.9g). Both are nutrient-dense and rich in antioxidants, making either a solid choice for a healthy diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin C Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsCovers the importance of vitamin C, found in blackberries, and its health benefits such as antioxidant support and immune function.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights the role of fruits such as blackberries in a healthy dietary pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
