Fruits · SOURCE-BASED NUTRITION
Blackberries, raw nutrition facts
SR Legacy
Blackberries, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 43 kcal | — |
| Protein | 1.39 g | 2.8% |
| Carbohydrate, by difference | 9.61 g | 3.5% |
| Total lipid (fat) | 0.49 g | 0.6% |
| Fiber, total dietary | 5.3 g | 18.9% |
| Total Sugars | 4.88 g | — |
| Fatty acids, total saturated | 0.01 g | 0.1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 1 mg | 0% |
| Potassium, K | 162 mg | 3.4% |
| Calcium, Ca | 29 mg | 2.2% |
| Iron, Fe | 0.62 mg | 3.4% |
| Magnesium, Mg | 20 mg | 4.8% |
| Phosphorus, P | 22 mg | 1.8% |
| Zinc, Zn | 0.53 mg | 4.8% |
| Copper, Cu | 0.17 mg | 18.3% |
| Manganese, Mn | 0.65 mg | 28.1% |
| Selenium, Se | 0.4 µg | 0.7% |
| Vitamin A, RAE | 11 µg | 1.2% |
| Vitamin C, total ascorbic acid | 21 mg | 23.3% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 1.17 mg | 7.8% |
| Vitamin K (phylloquinone) | 19.8 µg | 16.5% |
| Thiamin | 0.02 mg | 1.7% |
| Riboflavin | 0.03 mg | 2% |
| Niacin | 0.65 mg | 4% |
| Pantothenic acid | 0.28 mg | 5.5% |
| Vitamin B-6 | 0.03 mg | 1.8% |
| Folate, DFE | 25 µg | 6.3% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 8.5 mg | 1.5% |
| Alcohol, ethyl | 0 g | — |
| Ash | 0.37 g | — |
| Betaine | 0.3 mg | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 128 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 0.05 g | — |
| Fatty acids, total polyunsaturated | 0.28 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 25 µg | — |
| Folate, total | 25 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 2.4 g | — |
| Galactose | 0.03 g | — |
| Glucose | 2.31 g | — |
| Lactose | 0 g | — |
| Lutein + zeaxanthin | 118 µg | — |
| Lycopene | 0 µg | — |
| Maltose | 0.07 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.04 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 0.19 g | — |
| PUFA 18:3 | 0.09 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.01 g | — |
| SFA 18:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 0.07 g | — |
| Theobromine | 0 mg | — |
| Tocopherol, beta | 0.04 mg | — |
| Tocopherol, delta | 0.9 mg | — |
| Tocopherol, gamma | 1.34 mg | — |
| Tocotrienol, alpha | 0 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Vitamin A, IU | 214 iu | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Water | 88.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Manganese (28.1% DV), Vitamin C (23.3% DV) and Dietary fiber (18.9% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Manganese: metabolism and antioxidant enzymes
This amount provides 0.65 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 21 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 5.3 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.17 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin K: blood clotting and bone metabolism
This amount provides 19.8 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Manganese
This amount provides 0.65 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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