Blackberry Nutrition Facts, Health Benefits of Blackberries

All about blackberry nutrition, calories in blackberries, blackberry benefits, blackberry nutrients

Blackberries are a wonderful tasty fruit, ideal for both your weight loss program, and eating them as a snack. As well as being full of antioxidants, they are very low in fat, contain no cholesterol, and just 43 calories per serving (100g or 3.5oz).

Blackberries, which are a highly perishable variety of the loganberry or raspberry, are full of fiber, and, along with blueberries and brambleberries, are the most fibrous of all berries. One serving (100g or 3.5oz) provides more than a third of your daily recommended intake of vitamin C and manganese.

Blackberries are rich in pectin, which is a soluble fiber that is thought to lower cholesterol and normalize the colon and bowel function. They contain boron, which is required for good bone health and could help prevent osteoporosis. They also contain ellagic acid, thought to help prevent cancer.

Blackberries have a high tannin content. Research on tannins are not conclusive, however, it is believed to be useful in protecting the kidneys.   

Purchase your blackberries at the peak of freshness and wash them carefully as they will bruise very easily. Blackberries can be frozen as soon as purchased, and they will retain approx. 80% of their nutrients.  Try to avoid blackberries sold in tins which are probably full of sugar. Also if you cook them, approx. 50% of their nutrients will disappear.

Compare blackberry nutrition facts to the other fruits.

Blackberry Nutritional Information

Blackberries, Raw
Nutritional value per 100 g (3.5 oz)
Refuse: 4% (Caps and spoiled berries)
Scientific Name: Rubus spp.
Water88.15 g
Energy181 kJ (43 kcal)
Protein1.39 g
Carbohydrates9.61 g
Total Fat:0.49 g
Fiber5.3 g
Cholesterol0 mg
Calcium, Ca29 mg (3 %)
Iron, Fe0.62 mg (3 %)
Magnesium, Mg20 mg (5 %)
Phosphorus, P20 mg (2 %)
Potassium, K162 mg (3 %)
Sodium, Na1 mg (0.04 %)
Zinc, Zn0.53 mg (4 %)
Copper, Cu0.165 mg (8 %)
Manganese, Mn0.646 mg (32 %)
Selenium, Se0.4 mcg (0.6 %)
Vitamin C21.0 mg (35 %)
Thiamine (Vit. B1)0.020 mg (1.3 %)
Riboflavin (Vit. B2)0.026 mg (1.5 %)
Niacin (Vit. B3)0.646 mg (3 %)
Pantothenic acid (B5)0.276 mg (3 %)
Vitamin B60.030 mg (2 %)
Folate (Vit. B9)25 mcg (6 %)
Vitamin A214 IU (4 %)
Vitamin E1.17 mg (6 %)
Vitamin K19.8 mcg (25 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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