Blackberry Nutrition Facts

Overview of Blackberry Nutrition

Scientific Name: Rubus

Order: Rosales

Family: Rosaceae

In brief blackberry has: vitamin C (21.00 mg | 23% DV) vitamin K (19.80 mcg | 17% DV) zinc (0.53 mg | 5% DV) copper (0.17 mg | 19% DV) manganese (0.65 mg | 28% DV) Blackberries (Rubus) grow in many regions of the Pacific Northwest of North America and occurs mostly in urban, suburban, and woodland areas. It is juicy but the core of the fruit is solid when picked. Blackberries are commonly added to cereals and smoothies. Blackberries are packed with vitamin C (23% daily value [DV]). High amounts of vitamin C reduces free radicals in the body, regenerates skin, and heals wounds. In terms of immunity, vitamin C is also considered an integral part of supporting the immune system, including both adaptive and innate immune. Moreover, vitamin C acts as an antioxidant, which may also reduce oxidative stress in the body. Blackberries are also a good source of vitamin K (17% DV), which benefits bone structure and blood clotting. Additionally, there are many minerals in blackberries, such as zinc (5% DV), copper (19% DV), and especially manganese (28% DV). Manganese is an important antioxidant involved in many metabolic processes important for bone and brain health. Blackberries are also high in fiber (19% DV), which benefits the digestive system and reduces the risk of heart disease. In terms of digestion, it nourishes healthy gut bacteria (or microbes), makes us feel fuller after eating. In short, blackberries are a good fruit to support one's overall health.

Calories

Name	Amount	% Daily Value
Calories	43 kcal	2%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	9.61 g	3%
Dietary Fiber	5.30 g	19%
Sugars	4.88 g
Starch	0.00 g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	- mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	0.49 g	1%
Saturated Fat	0.01 g	0%
Monounsaturated Fat	0.05 g
Polyunsaturated Fat, total	0.28 g
18:2 n-6 (LA), Omega-6	0.19 g
18:3 n-6 (GLA)	- g
18:3 n-3 (ALA), Omega-3	0.09 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	0.00 g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	1.39 g	3%
Tryptophan	- g
Threonine	- g
Isoleucine	- g
Leucine	- g
Lysine	- g
Methionine	- g
Cystine	- g
Phenylalanine	- g
Tyrosine	- g
Valine	- g
Arginine	- g
Histidine	- g
Alanine	- g
Aspartic Acid	- g
Glutamic Acid	- g
Glycine	- g
Proline	- g
Serine	- g

Vitamins

Name	Amount	% Daily Value
Vitamin Can antioxidant and for immune health and making collagen	21.00 mg	23%
Thiaminfor amino acid, glucose, and lipid metabolism	0.02 mg	2%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.03 mg	2%
Niacinfor digestive and skin health and nerve function	0.65 mg	4%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.28 mg	6%
Vitamin B6for brain development, immune health, and protein metabolism	0.03 mg	2%
Folate, totalfor amino acid metabolism and preventing neural tube defects	25.00 mcg	6%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	25.00 mcg
Cholinefor brain health and nerve function	8.60 mg	2%
Betainefor metabolizing an amino acid called homocysteine	0.30 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	10.67 mcg	1%
Retinol Acitiviy Equivalent	11.00 mcg
Retinol	0.00 mcg
Beta-Carotene	128.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	118.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	1.17 mg	8%
Alpha-Tocopherol	1.17 mg
Beta-Tocopherol	0.04 mg
Gamma-Tocopherol	1.34 mg
Delta-Tocopherol	0.90 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	19.80 mcg	17%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	29.00 mg	2%
Ironfor carrying oxygen to cells and muscles	0.62 mg	3%
Magnesiumfor bone and heart health and muscle/nerve function	20.00 mg	5%
Phosphorusfor bone health and helping the body store and use energy	22.00 mg	2%
Potassiumfor carbohydrate metabolism and muscle/nerve function	162.00 mg	3%
Sodiumfor muscle/nerve function	1.00 mg	0%
Zincan antioxidant and for immune health	0.53 mg	5%
Copperfor iron absorption and blood vessel, bone, and immune health	0.17 mg	19%
Manganesean antioxidant	0.65 mg	28%
Seleniuman antioxidant and for reproductive health and thyroid function	0.40 mcg	1%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	88.15 g
Ash	0.37 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.