Blackberries (raw) nutrition facts
Per 1 cup · 144 g
of a 2,000 cal day
- Protein2g12% of calories
- Carbs14g79% of calories
- Fat0.7g9% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Blackberries (raw) (1 cup, 144 g) has 62 calories, with 2 g of protein, 14 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (79% of calories). It is high in dietary fiber (27% DV), Vitamin C (34% DV) and Vitamin K (24% DV).
High in
20%+ of the daily value
- Dietary fiber27%
- Vitamin C34%
- Vitamin K24%
- Copper26%
- Manganese40%
Good source of
10–19% of the daily value
- Vitamin E11%
- Iron11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 16 μg | 2% |
| Vitamin C | 30 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0 mg | 3% |
| Folate (B9) | 36 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 1 mg | 11% |
| Potassium | 233 mg | 5% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 32 mg | 5% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 40% |
| Selenium | 1 μg | 1% |
Full breakdown · 20 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 184 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Lactose | 0 g | — |
| Lycopene | 0 μg | — |
| Maltose | 0.1 g | — |
| Monounsaturated fats | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Retinol | 0 μg | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 62 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 12minWalking (3.5 mph)
- 7minCycling (moderate)
- 5minRunning (6 mph)
- 9minSwimming laps
Common questions
How many calories are in Blackberries (raw)?
One serving of Blackberries (raw) (1 cup) has 62 calories, which works out to 43 calories per 100 g. That is about 3.1% of a 2,000-calorie day.
Are Blackberries (raw) high in protein?
Not especially. It has 2 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Blackberries (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 79% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blackberries (raw)?
1.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blackberries (raw)?
7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
