Blackberries

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

Blackberries: Nutritional Analysis

Overview

Blackberries provide a low-calorie option, with only 43 kcal per 1 cup (144g) serving, making them suitable for those monitoring energy intake. The macronutrient profile reflects a high carbohydrate content at 9.61 g, predominantly from natural sugars, alongside a modest amount of protein at 1.39 g and minimal fat at 0.49 g. Notably, blackberries are rich in dietary fiber, contributing 5.3 g, which is 19% of the daily value, supporting digestive health and promoting satiety. Micronutrient content is particularly impressive, with significant amounts of Vitamin C at 21 mg (23% DV) and Vitamin K at 19.8 mcg (17% DV). These nutrients contribute to antioxidant defenses and may play a role in blood clotting and bone health. However, the overall mineral content is relatively low, with calcium and iron both below 5% DV, indicating limited contributions to these specific dietary needs.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Dietary Fiber	5.3 g	19%	Above Average
Vitamin C	21 mg	23%	Above Average
Vitamin K	19.8 mcg	17%	Above Average
Copper	0.165 mg	18%	Above Average
Manganese	0.646 mg	28%	Above Average
Calcium	29 mg	2%	Low
Iron	0.62 mg	3%	Low
Potassium	162 mg	3%	Low
Protein	1.39 g	3%	Low

Potential Benefits

• Dietary Fiber: The high fiber content of 5.3 g per 100 g can enhance digestive health and may aid in promoting feelings of fullness.
• Vitamin C: With 21 mg per 100 g, blackberries provide a source of Vitamin C, which is important for immune function and skin health.
• Vitamin K: Contributing 19.8 mcg, blackberries may support bone health and proper blood clotting due to their Vitamin K content.
• Manganese: At 0.646 mg, this fruit is a good source of manganese, which plays a role in metabolism and bone formation.
• Copper: With 0.165 mg per 100 g, copper is present, contributing to iron metabolism and the formation of connective tissue.

Potential Concerns

• Total Sugars: Blackberries contain 4.88 g of total sugars, which, while natural, may be a consideration for those managing sugar intake.
• Low Protein: At 1.39 g, the protein content is relatively low, which may limit satiety and muscle support if not balanced with other protein sources in the diet.
• Low Calcium: With only 29 mg of calcium per 100 g, blackberries may not significantly contribute to daily calcium needs.
• Low Iron: The low iron content of 0.62 mg suggests that blackberries should not be relied upon for iron intake.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Blackberries are a nutrient-dense, low-calorie fruit particularly high in dietary fiber, Vitamin C, and Vitamin K. However, they have low protein and mineral content such as calcium and iron. They may be well-suited for a diet focusing on fruit intake, digestive health, and antioxidant support, but should be complemented by other food sources to meet overall nutritional needs.