Blackberries, raw

1 cup (144 g): 62 kcal, 2 g protein, 13.8 g carbohydrate and 0.7 g fat.

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Nutrition Facts

Serving size1 cup (144 g)

Amount per serving

Calories60

% Daily Value*

Total Fat 0.5g	1%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 14g	5%
Dietary Fiber 8g	27%
Total Sugars 7g
Includes Added Sugars ≤7g	≤14%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 40mg	4%
Iron 0.9mg	4%
Potassium 230mg	4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (144 g) gives you

High in Dietary fiber (27% DV), Copper (26% DV), Manganese (40% DV), Vitamin C (34% DV), Vitamin K (24% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

12% protein · 79% carbohydrate · 9% fat

Protein: 2 g 11%
Carbs: 14 g 79%
Fat: 1 g 9%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 89% of foods
Protein: more than 19% of foods
Total fat: less than 79% of foods
Carbohydrate: more than 54% of foods
Dietary fiber: more than 89% of foods
Total sugars: less than 31% of foods
Sodium: less than 96% of foods

All nutrients (40)

Amounts for 1 cup (144 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	61.9 kcal	43 kcal
Protein	2 g	1.39 g	4%
Carbohydrate	13.8 g	9.61 g	5%
Dietary fiber	7.63 g	5.3 g	27%
Total sugars	7.03 g	4.88 g
Starch	0 g	0 g
Water	127 g	88.2 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.706 g	0.49 g	1%
Saturated fat	0.02 g	0.014 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.068 g	0.047 g
Polyunsaturated fat	0.403 g	0.28 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	41.8 mg	29 mg	3%
Iron	0.893 mg	0.62 mg	5%
Magnesium	28.8 mg	20 mg	7%
Phosphorus	31.7 mg	22 mg	3%
Potassium	233 mg	162 mg	5%
Sodium	1.44 mg	1 mg	0%
Zinc	0.763 mg	0.53 mg	7%
Copper	0.238 mg	0.165 mg	26%
Manganese	0.93 mg	0.646 mg	40%
Selenium	0.576 mcg	0.4 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	15.8 mcg	11 mcg	2%
Vitamin C	30.2 mg	21 mg	34%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.68 mg	1.17 mg	11%
Vitamin K	28.5 mcg	19.8 mcg	24%
Thiamin (B1)	0.029 mg	0.02 mg	2%
Riboflavin (B2)	0.037 mg	0.026 mg	3%
Niacin (B3)	0.93 mg	0.646 mg	6%
Pantothenic acid (B5)	0.397 mg	0.276 mg	8%
Vitamin B6	0.043 mg	0.03 mg	3%
Folate	36 mcg	25 mcg	9%
Vitamin B12	0 mcg	0 mcg	0%
Choline	12.2 mg	8.5 mg	2%

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 173946(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.