Fruits • Deep Nutrition Analytics
Blackberries, raw
As a recognized fruits, Blackberries, raw delivers 43 calories per 100g, with energy primarily anchored by carbohydrates (9.6g) to support daily activity. It serves as a rich source of Manganese, offering 28% of your recommended daily allowance (0.646 mg). With a remarkably low energy density (0.4 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 1.4 g
- Carbohydrates
- 9.6 g
- Fat
- 0.5 g
- Fiber
- 5.3 g
Produce Profile: Hydration & Micronutrients
Blackberries, raw provides natural botanical nutrition with 43 calories per 100g. Providing 5.3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 4.9 g |
| Total lipid (fat) | 0.5 g |
| Protein | 1.4 g |
| Fiber, total dietary | 5.3 g |
| Carbohydrate, by difference | 9.6 g |
| Energy | 43 kcal |
| Energy | 181 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.6 mg |
| Vitamin C | 21 mg |
| Copper | 0.2 mg |
| Vitamin K | 19.8 µg |
| Vitamin E | 1.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin B-6 | 0 mg |
| Vitamin A, IU | 214 IU |
| Vitamin A, RAE | 11 µg |
| Vitamin K (phylloquinone) | 19.8 µg |
| Vitamin C, total ascorbic acid | 21 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 0.4 µg |
| Calcium, Ca | 29 mg |
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 22 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.6 mg |
| Sodium, Na | 1 mg |
| Potassium, K | 162 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Lutein + zeaxanthin | 118 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 1.3 mg |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.3 mg |
| Sucrose | 0.1 g |
| Glucose | 2.3 g |
| Maltose | 0.1 g |
| Water | 88.2 g |
| Ash | 0.4 g |
| Fructose | 2.4 g |
| Galactose | 0 g |
| Carotene, beta | 128 µg |
| Tocopherol, delta | 0.9 mg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 25 µg |
| Folate, DFE | 25 µg |
| Betaine | 0.3 mg |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| Choline, total | 8.5 mg |
| Fatty acids, total saturated | 0 g |
| Folate, food | 25 µg |
Serving calculator
Common serving sizes
- cup144 g
Compare Blackberries, raw with Category Peers
Gooseberries, raw vs Blackberries, raw
Compared to Gooseberries, raw, Blackberries, raw has 24% less Vitamin C and 2% lower calories per 100g.
Mulberries, raw vs Blackberries, raw
Compared to Mulberries, raw, Blackberries, raw has 42% less Vitamin C and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Blackberries, raw?
A standard 100-gram serving of Blackberries, raw contains 43 calories (180 kJ), alongside 1.4g of protein, 9.6g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 144g (cup): ~62 kcal
Is Blackberries, raw suitable for a keto or low-carb diet?
Yes, in moderation. Blackberries, raw contains 4.3g of net carbs per 100g (9.6g carbs minus 5.3g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Blackberries, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Blackberries, raw are:
- Manganese: 0.646 mg (28% of your daily value)
- Vitamin C: 21 mg (23% of your daily value)
- Copper: 0.165 mg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 173946).