Blackberries Nutrition Facts


100 grams of Blackberries contain 43 calories, the 2% of your total daily needs.

100 grams of Blackberries contain 9.61 grams of carbohydrates, 5.3 grams of fiber, 1.39 grams of protein, 1 milligrams of sodium, and 88.15 grams of water

Blackberries have 0 milligrams of Cholesterol and 0.49 grams of fat.

It also contains some important vitamins you can see below: Vitamin A (214 IU), Vitamin B-9 (25 mg) or Vitamin C (21.0 mg).

Nutrients in Blackberries

Energy

43 kcal

An average adult needs 2,000 calories per day, so you may have 43 calories from 100 grams of Blackberries, the 2% of your total daily needs.

Carbohydrates

9.61 gr

100 grams of Blackberries contain 9.61 grams of carbohydrates, the 3% of your total daily needs.

Sugars

4.88 mg

100 grams of Blackberries contain 4.88 grams of sugars.

Dietary fiber

5.3 g

100 grams of Blackberries contain 5.3 grams of dietary fiber, the 21% of your total daily needs.

Sodium

1 mg

100 grams of Blackberries contain 1 milligrams of Sodium, the 0% of your total daily needs.

Water

88.15 g

100 grams of Blackberries contain 88.2% of water, 88.15 grams.

Protein

1.39 g

100 grams of Blackberries contain 1.39 grams of protein, the 3% of your total daily needs.
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How many vitamins in Blackberries

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

Some of the vitamins found in Blackberries are: Vitamin A (214 IU), Vitamin B-9 (25 mg) and Vitamin C (21.0 mg).

Vitamin A

214 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Blackberries contains 214 IU of Vitamin A, that’s the 7% of the daily recommended value for an adult.

Vitamin C

21.0 mg

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk. In 100 grams of Blackberries, you can find 21.0 milligrams of Vitamin C. It provides the 35% of the daily recommended value for the average adult.

Vitamin E

1.17 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Blackberries, you can find 1.17 milligrams of Vitamin E. It provides the 8% of the daily recommended value for the average adult.

Vitamin K

19.8 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Blackberries contains 19.8 micrograms of Vitamin K, that’s the 25% of the daily recommended value for an adult.

Vitamin B-1

0.02 mg

Vitamin B1 was the first B vitamin discovered. Some studies have suggested vitamin B1 supplementation to treat Alzheimer's disease, Heart failure and Certain brain disorders common in people with alcoholism. 0.02 milligrams of Vitamin B1 can be found on every 100 grams of Blackberries, the 1% of the total daily recommended Vitamin B1 intake.

Vitamin B-2

0.02 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Blackberries contains 0.02 milligrams of Vitamin B-2, that’s the 1% of the daily recommended value for an adult.

Vitamin B-3

0.64 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Blackberries contains 0.64 milligrams of Vitamin B-3, that’s the 3% of the daily recommended value for an adult.

Vitamin B-5

0.27 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Blackberries contains 0.27 milligrams of Vitamin B-5, that’s the 3% of the daily recommended value for an adult.

Vitamin B-9

25 µg

Folic acid (Vitamin B9), also known as folate, is a vital component for normal development, growth, reproduction, and function of all cells. Folic acid also plays a crucial role in all processes that depend on cell division. In 100 grams of Blackberries, you can find 25 micrograms of Vitamin B9. It provides the 6% of the daily recommended value for the average adult.
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Minerals in Blackberries

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

The essential minerals present in Blackberries are: Potassium (162 mg), Calcium (29 mg) and Phosphorus (22 mg).


Calcium

29 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Blackberries contains 29 milligrams of calcium, that’s the 3% of the daily recommended value for an adult.

Iron

0.62 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 0.62 milligrams of iron can be found on every 100 grams of Blackberries, the 3% of the total daily recommended iron intake.

Potassium

162 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Blackberries contains 162 milligrams of potassium, that’s the 3% of the daily recommended value for one person.

Magnesium

20 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 20 milligrams of magnesium can be found on every 100 grams of Blackberries, the 5% of the total daily recommended magnesium intake.

Phosphorus

22 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Blackberries, you can find 22 milligrams of phosphorus. It provides the 2% of the daily recommended value for the average adult.

Sodium

1 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 1 milligrams of sodium can be found on every 100 grams of Blackberries, the 0% of the total daily recommended sodium intake.

Zinc

0.53 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Blackberries, you can find 0.53 milligrams of zinc. It provides the 4% of the daily recommended value for the average adult.

Copper

0.16 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Blackberries contains 0.16 milligrams of copper, that’s the 8% of the daily recommended value for a person.

Manganese

0.64 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Blackberries, you can find 0.64 milligrams of manganese. It provides the 32% of the daily recommended value for the average adult.

Selenium

0.4 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 0.4 micrograms of selenium can be found on every 100 grams of Blackberries, the 1% of the total daily recommended selenium intake.
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Calories in Blackberries

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 2% of your total daily needs from 100 grams of Blackberries (43 calories / 100 grams).

Calories

43 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.

Fats and Cholesterol

Total Fat

0.49 g

100 grams of Blackberries contain 0.49 grams of total fat, of which 0.01 gr. are saturated.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.01 g

100 grams of Blackberries contain 0.01 grams of saturated fat, the 0% of your total daily needs.

Monounsaturated fatty acids

0.04 g

Polyunsaturated fatty acids

0.28 g

Data Facts Table of Blackberries

  per 100gr Daily value
NUTRIENTS
Energy 43 kcal 2 %
Total fat 0.49 g 1 %
Carbohydrates 9.61 gr 3 %
Cholesterol 0 mg 0 %
Sodium 1 mg 0 %
Water 88.15 mg 88.2 %
Protein 1.39 g 3 %
VITAMINS
Vitamin A 214 IU 7 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 21.0 mg 35 %
Vitamin D - -
Vitamin E 1.17 mg 8 %
Vitamin K 19.8 mg 25 %
Vitamin B-1 0.02 µg 1 %
Vitamin B-2 0.02 mg 1 %
Vitamin B-3 0.64 mg 3 %
Vitamin B-5 0.27 mg 3 %
Vitamin B-9 25 mg 6 %
MINERALS
Calcium 29 mg 3 %
Iron 0.62 mg 3 %
Potassium 162 mg 3 %
Phosphorus 22 mg 2 %
Sodium 1 mg 0 %
Zinc 0.53 mg 4 %
Copper 0.16 mg 8 %
Fluorine - -
Manganese 0.64 mg 32 %
Selenium 0.4 µg 1 %