Rubus (Blackberry, Raspberry) · Rubus

Blackberries, raw

Nutrition facts per 100 g · edible portion

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7 forms & preparations

Blackberries, canned, heavy syrup, solids and liquids Blackberries, frozen, unsweetened Blackberries, raw Blackberries, wild, raw (Alaska Native) Blackberry juice, canned Raspberries, raw Raspberries, wild (Northern Plains Indians)

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Blackberries, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

43 kcal Calories

1.4 g Protein

9.6 g Carbs

0.5 g Fat

Very good nutrient density 50/100

How many beneficial nutrients Blackberries, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Blackberries, raw come from — the split across carbs, fat & protein.

43 kcal / serving

79% from carbs

Carbs 79%

9.6 g per serving
Fat 9%

0.5 g per serving
Protein 11%

1.4 g per serving

What Blackberries, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese28% Vitamin C23% Dietary Fiber19% Copper18% Vitamin K17%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	9.6 g	3%
Dietary Fiber	5.3 g	19%
Starch	0.0 g	—
Total Sugars	4.9 g	—
Sucrose	0.1 g	—
Glucose	2.3 g	—
Fructose	2.4 g	—
Lactose	0.0 g	—
Maltose	0.1 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.5 g	1%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.3 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	94.0 mg	—
Omega-6 Fatty Acids	186.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	12.0 mg	—
Stearic Acid	3.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	44.0 mg	—
Gadoleic Acid	4.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	186.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.4 g	3%

Vitamins	Amount	% DV
Vitamin A (RAE)	11.0 mcg	1%
Vitamin C	21.0 mg	23%
Vitamin D	0.0 mcg	0%
Vitamin E	1.2 mg	8%
Vitamin K	19.8 mcg	17%
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.0 mg	2%
Folate (B9)	25.0 mcg	6%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.3 mg	6%
Choline	8.5 mg	2%
Betaine	0.3 mg	—

Minerals	Amount	% DV
Calcium	29.0 mg	2%
Iron	0.6 mg	3%
Magnesium	20.0 mg	5%
Phosphorus	22.0 mg	2%
Potassium	162.0 mg	3%
Sodium	1.0 mg	0%
Zinc	0.5 mg	5%
Copper	0.2 mg	18%
Manganese	0.6 mg	28%
Selenium	0.4 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.4 g	—

About Blackberries, raw

Blackberries are the dark, glossy clusters of late summer — sweet, slightly tart and studded with tiny seeds. Foraged from brambles for centuries and now widely grown, they're as good warm off the bush as they are baked into crumbles and pies.

Like their berry cousins they punch above their weight: very high in fiber, a good source of vitamin C and vitamin K, and loaded with the deep-purple anthocyanin antioxidants behind their color. All of it comes with little sugar and few calories.

Soft and perishable once ripe, they don't keep long, which is why so much of the harvest ends up frozen, in jams, or eaten on the spot.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Blackberries, raw?

There are 43 calories in 100 g of Blackberries, raw, or about 62 calories in 1 cup (144 g).

How much protein is in Blackberries, raw?

Blackberries, raw contains 1.4 g of protein per 100 g.

How many carbs are in Blackberries, raw?

Blackberries, raw has 9.6 g of carbohydrates per 100 g.

How much fat is in Blackberries, raw?

Blackberries, raw provides 0.5 g of total fat per 100 g.

What is Blackberries, raw a good source of?

Blackberries, raw is an excellent source of Manganese (28% DV) and Vitamin C (23% DV) and a good source of Dietary Fiber, Copper and Vitamin K (per 100 g). Daily Values are based on a 2,000-calorie diet.