Blackberry Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-09-15

Written and reviewed by the NatureClaim Team




Blackberry


Overview of Blackberry Nutrition

Scientific Name: Rubus


Order: Rosales


Family: Rosaceae


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 (35% 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 (25% DV), which benefits bone structure and blood clotting. Additionally, there are many minerals in blackberries, such as zinc (4% DV), copper (9% DV), and especially manganese (33% DV). Manganese is an important antioxidant involved in many metabolic processes important for bone and brain health. Blackberries are also high in fiber (21% 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 21%
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 C 21.00 mg 35%
Thiamin 0.02 mg 1%
Riboflavin 0.03 mg 2%
Niacin 0.65 mg 3%
Pantothenic Acid 0.28 mg 3%
Vitamin B6 0.03 mg 2%
Folate, total 25.00 mg 6%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
25.00 mcg
Choline 8.50 mg
Betaine 0.30 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 214.00 IU 4%
  • 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
Lycopene 0.00 mcg
Lutein and Zeaxanthin 118.00 mcg
Vitamin E, total 1.75 IU 6%
  • Alpha-Tocopherol
1.17 mg
  • Beta-Tocopherol
0.04 mg
  • Gamma-Tocopherol
1.34 mg
  • Delta-Tocopherol
0.90 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 19.80 mcg 25%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 29.00 mg 3%
Iron 0.62 mg 3%
Magnesium 20.00 mg 5%
Phosphorus 22.00 mg 2%
Potassium 162.00 mg 5%
Sodium 1.00 mg 0%
Zinc 0.53 mg 4%
Copper 0.17 mg 9%
Manganese 0.65 mg 33%
Selenium 0.40 mcg 1%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - 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 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

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/.