Know what’s on your plate
Blackberries
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 43 kcal —
- Protein 1.4 g 3%
- Carbohydrate 4.3 g 2%
- Fat 0.5 g 1%
- Saturated fat 0 g 0%
- Fibre 5.3 g 19%
- Sugars 4.9 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 11 µg 1%
- Vitamin C 21 mg 23%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 8%
- Vitamin K 19.8 µg 17%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.65 mg 4%
- Pantothenic acid (B5) 0.28 mg 6%
- Vitamin B6 0.03 mg 2%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 25 µg 6%
- Vitamin B12 0 µg 0%
- Choline 8.5 mg 2%
Minerals
- Calcium 29 mg 2%
- Iron 0.62 mg 3%
- Magnesium 20 mg 5%
- Phosphorus 22 mg 2%
- Potassium 162 mg 3%
- Zinc 0.53 mg 5%
- Copper 0.17 mg 18%
- Manganese 0.65 mg 28%
- Selenium 0.4 µg 1%
- Iodine 1 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 43 | 1.4 g | 4.3 g | 0.5 g |
| 1 × cup | 144 g | 62 | 2 g | 6.2 g | 0.7 g |
| 2 × cup | 288 g | 124 | 4 g | 12 g | 1.4 g |
| ½ × cup | 72 g | 31 | 1 g | 3.1 g | 0.4 g |
| 3 × cup | 432 g | 186 | 6 g | 19 g | 2.1 g |
| 4 × cup | 576 g | 248 | 8 g | 25 g | 2.8 g |
Similar foods
- Wild blackberriesraw, alaska native52 kcal / 100 g
- Blackberryraw41 kcal / 100 g
- Wild blackberryraw52 kcal / 100 g
- Black mulberryraw
- Unsweetened blackberrycanned, drained16 kcal / 100 g
- Mulberriesraw43 kcal / 100 g
- Raspberriesraw52 kcal / 100 g
- Blueberryraw57 kcal / 100 g
- Raspberryraw32 kcal / 100 g
- Blueberriesraw51 kcal / 100 g
Questions about Blackberries
How do you choose ripe blackberries?
Choose plump, evenly dark berries that come away easily and smell fruity. Avoid mouldy, crushed or leaking fruit; a red patch on an otherwise black berry usually means it is underripe.
Do you need to wash blackberries before eating them?
Rinse them gently under cool running water just before eating, then drain or pat dry. Washing them before storage leaves moisture that speeds up mould.
How long do blackberries keep in the fridge?
Keep unwashed blackberries in a shallow container lined with kitchen paper and use them within a few days. Remove any soft or mouldy berries as soon as you spot them.
Can you freeze blackberries without them sticking together?
Spread dry berries in a single layer on a tray and freeze until firm, then transfer them to a sealed freezer bag. They are useful straight from frozen in porridge, smoothies and baking.
What can you make with blackberries besides crumble?
Blackberries work well in jam, compote and pies, and their tart juice makes a good sauce for yoghurt or pancakes. For a quick compote, simmer them with a little sugar for about 5 minutes until they burst.
Can you use blackberries instead of raspberries in a recipe?
Usually, yes: swap them in equal amounts for raspberries in crumbles, muffins and sauces. Blackberries have larger seeds and a deeper, less delicate flavour, so chop or sieve them if you want a smoother result.
Are blackberries a good source of fibre?
Yes. A 100 g portion provides 5.3 g of fibre, and the small edible seeds contribute to it.
Are wild blackberries safe to eat?
Only pick berries you can identify with confidence, and avoid fruit growing beside busy roads or where it may have been sprayed. Rinse them well before eating; discard berries with mould or signs of animal contamination.
Source: USDA FoodData Central 173946 · per 100 g · carbohydrate per EU label, fibre excluded
