Blackberries
Deeply pigmented berries with high fibre, vitamin K and one of the richest anthocyanin loads.
Nutrition per 100 g
Standardised to 100 g of blackberries for fair comparison. Typical serving: 1 cup (144 g) — 62 kcal per 144 g serving.
| Nutrient | Per 100 g | Per serving (144 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 43 kcal | 62 kcal | 100 kcal |
| Protein | 1.4 g | 2 g | 3.2 g |
| Carbohydrate | 9.6 g | 13.8 g | 22.3 g |
| Fat | 0.5 g | 0.7 g | 1.1 g |
| Fibre | 5.3 g | 7.6 g | 12.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of blackberries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (144 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 15.4 mg | 22.2 mg | 17% |
| Minerals | |||
| Calcium | 15.5 mg | 22.3 mg | 1% |
| Iron | 0.21 mg | 0.3 mg | 1% |
| Magnesium | 20.6 mg | 29.7 mg | 5% |
| Phosphorus | 20.2 mg | 29.1 mg | 2% |
| Potassium | 167 mg | 240 mg | 4% |
| Sodium | 1.5 mg | 2.2 mg | <1% |
| Zinc | 0.19 mg | 0.27 mg | 2% |
| Copper | 0.15 mg | 0.22 mg | 17% |
| Manganese | 0.88 mg | 1.3 mg | 38% |
Source: USDA FoodData Central — Blackberries, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat blackberries?
- Nearly 8 g of fibre per cup at around 60 kcal.
- Dark pigments are among the strongest antioxidant sources in the fruit aisle.
- Grow wild in much of Europe and North America, so seasonal cost can be zero.
How to include it
- Fold into Greek yogurt with toasted oats.
- Roast alongside stone fruit for a warm dessert.
- Blend into a smoothie with spinach — the colour hides the greens.
Things to consider
- Tart when underripe; pair with something creamy rather than adding sugar.
- Stain heavily, which is a laundry issue rather than a nutrition one.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Raspberries
The highest-fibre common fruit — roughly 8 g in a single cup, mostly from the seeds.
- kcal
- 52
- protein
- 1.2 g
- fibre
- 6.5 g
per 100 g · Typical serving: 1 cup (123 g)
Blueberries
A low-sugar fruit notable for its anthocyanin content and easy everyday use.
- kcal
- 57
- protein
- 0.7 g
- fibre
- 2.4 g
per 100 g · Typical serving: 100 g
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
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