Blackberries, raw
Per 100 g, Blackberries, raw provides 43 kcal, making it a relatively low-calorie food. It contains 1.39 g of protein, 9.61 g of carbohydrate and 0.49 g of fat, with 5.3 g of dietary fibre. Per 100 g it is a good source of vitamin C.
Full nutrition facts per 100 g
| Nutrient | Amount | %DV* |
|---|---|---|
| Protein | 1.39 g | 3% |
| Total fat | 0.49 g | 1% |
| Saturated fat | 0.01 g | 0% |
| Carbohydrates | 9.61 g | 3% |
| Fibre | 5.3 g | 19% |
| Sodium | 1 mg | 0% |
| Potassium | 162 mg | 3% |
| Calcium | 29 mg | 2% |
| Iron | 0.62 mg | 3% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 21 mg | 23% |
| Vitamin A | 11 µg | 1% |
| Cholesterol | 0 mg | 0% |
* Percent Daily Values are based on a 2,000-calorie reference diet (FDA). Your needs may differ.
About Blackberries
Blackberries are a dark, tart-sweet bramble fruit eaten fresh by the handful, folded into yoghurt, or simmered into compotes and jams. A 100 g serving contains just 43 kcal, with 9.61 g of carbohydrate and a notably high 5.3 g of fibre for a fruit, plus 1.39 g of protein, 21 mg of vitamin C, 162 mg of potassium, 29 mg of calcium and 20 mg of magnesium. Fat is minimal at 0.49 g, and there is no cholesterol.
That fibre-to-calorie ratio is one of blackberries' strongest features, generally associated with digestive regularity and a satisfying, low-energy-density snack. The vitamin C content adds to overall intake from fruit and vegetables, while the potassium and magnesium fit into the broader pattern of minerals nutritionists recommend getting from whole foods rather than supplements. Because blackberries bruise and mould quickly, a useful tip is to freeze any surplus on a tray before bagging, which keeps the berries separate and ready to add straight to porridge or smoothies.