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Blackberries

Blackberries

EverydayFresh

Blackberries are a nutrient-dense aggregate fruit composed of multiple drupelets that grow on thorny brambles. These dark purple berries provide exceptional antioxidant content from anthocyanin pigments and contain more fiber per serving than most common fruits, with their numerous edible seeds contributing to this fiber content. Fresh blackberries offer a balanced sweet-tart flavor and tender texture, though their high perishability requires refrigeration and prompt consumption.

Macro Impact

A 1 cup serving contains 62 calories, 2g protein, 14g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 62 calories?
Walking3.5 mph, moderate pace
14 min
YogaModerate effort, gentle pace
10 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1 cup (144 g)
Amount per serving
Calories62
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium1mg
0%
Total Carbohydrate14g
5%
Dietary Fiber8g
27%
Total Sugars7g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium42mg
3%
Iron0.8mg
4%
Potassium233mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
14 / 275 g
5%
Fiber
8 / 28 g
27%
Sugars
7 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
7 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
1 / 23 g
2%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
1%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
0 / 2 mcg
0%
Folate
42 / 400 mcg
10%
Vitamin A
16 / 800 mcg
2%
Vitamin C
30 / 83 mg
37%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
11%
Vitamin K
29 / 105 mcg
27%
Minerals
Calcium
42 / 1k mg
4%
Copper
0 / 1 mg
26%
Iron
1 / 13 mg
6%
Magnesium
33 / 370 mg
9%
Manganese
1 / 2 mg
43%
Phosphorous
37 / 700 mg
5%
Potassium
233 / 3k mg
8%
Selenium
1 / 55 mcg
2%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
16 / 45 mcg
35%
Iodine
0 / 150 mcg
0%
Chlorine
26 / 2.3k mg
1%
Other
Ethyl Alcohol
0 g
Water
126 g
Caffeine
0 mg
Choline
12 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Blackberries, raw. USDA Standard Reference, Legacy. Food ID 173946.
  2. 2.Blackberry, raw. Canadian Nutrient File. Food ID 1515.
  3. 3.Blackberry, raw. Frida. Public Food Key 1849.
  4. 4.Blackberry, raw. Australian Nutrient Database. Public Food Key F001267.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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