Fruit
Blackberries
Nutrition facts
Serving: 1 cup (145 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Protein | 2 g | |
| Carbs | 13.9 g | |
| Fibre | 7.7 g | 27 % |
| Sugars | 7.1 g | 7 % |
| Fat | 0.7 g | 1 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 1 mg | 0 % |
| Manganese | 1 mg | 41 % |
| Vitamin C | 30 mg | 34 % |
| Copper | 0 mg | 28 % |
| Vitamin K | 29 µg | 24 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- With more than 5 g of fibre per 100 g, blackberries are among the highest-fibre fruits: more than twice the fibre of blueberries by weight. One cup covers about 27% of the Daily Value.
- Their sugar is low for a fruit (under 5 g per 100 g): a full cup provides about 7 g, less than a small apple.
Preparation
Cooked into compote or jam, blackberries lose part of their vitamin C, and jam adds sugar well beyond the fruit's own. Thawed berries release juice: the portion weight does not change, the texture does.
To mention to a professional
- If you take warfarin, the vitamin K in blackberries counts toward the day's intake; what matters is keeping intake consistent, something to review with your professional.
Sources
- Blackberries, raw
- USDA FoodData Central, SR Legacy
- NIH Office of Dietary Supplements, Vitamin K fact sheet
- Bouzari, Holstege and Barrett, 2015, Journal of Agricultural and Food Chemistry, vitamin retention in frozen fruits and vegetables
- Health Canada, Nutrition Labelling, mandatory elements of the Nutrition Facts table
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.