Know what’s on your plate
Blackberries
Calories & nutrition facts
frozen, unsweetened
Nutrition facts
Per 100 g% DV- Calories 64 kcal —
- Protein 1.2 g 2%
- Carbohydrate 11 g 4%
- Fat 0.4 g 1%
- Saturated fat 0 g 0%
- Fibre 5 g 18%
- Sugars 11 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6 µg 1%
- Vitamin C 3.1 mg 3%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 8%
- Vitamin K 19.8 µg 17%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 1.2 mg 8%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 34 µg 9%
- Vitamin B12 0 µg 0%
- Choline 8.5 mg 2%
Minerals
- Calcium 29 mg 2%
- Iron 0.8 mg 4%
- Magnesium 22 mg 5%
- Phosphorus 30 mg 2%
- Potassium 140 mg 3%
- Zinc 0.25 mg 2%
- Copper 0.12 mg 13%
- Manganese 1.2 mg 53%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 64 | 1.2 g | 11 g | 0.4 g |
| 1 × cup, unthawed | 151 g | 97 | 1.8 g | 16 g | 0.6 g |
| 1 × package (18 oz) | 510 g | 326 | 6 g | 54 g | 2.2 g |
| 2 × cup, unthawed | 302 g | 193 | 3.6 g | 32 g | 1.3 g |
| ½ × cup, unthawed | 75.5 g | 48 | 0.9 g | 8.1 g | 0.3 g |
| 3 × cup, unthawed | 453 g | 290 | 5.3 g | 48 g | 1.9 g |
| 4 × cup, unthawed | 604 g | 387 | 7.1 g | 64 g | 2.6 g |
Similar foods
- Blackberries with sugarfrozen product69 kcal / 100 g
- Blackberryfresh47 kcal / 100 g
- Frozen blueberriessweetened85 kcal / 100 g
- Frozen boysenberriesunsweetened50 kcal / 100 g
- Unsweetened blackberrycanned, drained16 kcal / 100 g
- Raspberryfresh49 kcal / 100 g
- Blueberriesraw51 kcal / 100 g
- Wild blackberryfresh42 kcal / 100 g
- Blueberryfrozen53 kcal / 100 g
- Blackcurrantfrozen54 kcal / 100 g
Questions about Blackberries
How do you choose ripe blackberries?
Look for plump, evenly dark berries that come away easily from the plant; reddish patches usually mean they are still tart. Avoid mouldy, leaking or crushed berries.
How should you store blackberries so they last longer?
Keep them unwashed in a shallow container in the fridge and eat them within a few days. Pick out damaged berries, and rinse gently just before eating so they do not become soggy.
Can you freeze blackberries?
Yes. Rinse and dry them thoroughly, spread them in a single layer on a tray until firm, then transfer them to a sealed freezer container; this keeps them from freezing into one solid clump.
What can you make with blackberries?
Fold them into a crumble, bake them in a pie, or simmer them with a little sugar and lemon juice for a quick sauce. For sauce, cook for about 5 minutes, stirring and gently crushing the fruit.
What goes well with blackberries?
Their sweet-tart flavour works with yoghurt, porridge, cream and pancakes, as well as with apple in crumbles. A little lemon zest or fresh mint makes a bright addition to a fruit salad.
Can you use raspberries instead of blackberries?
Yes, raspberries work in crumbles, pies, sauces and smoothies, though they are softer and break down more quickly when cooked. Blackberries have 5 g of fibre per 100 g, compared with 4.4 g in raspberries.
Are blackberries really berries?
In everyday cooking they are berries, but botanically each blackberry is an aggregate fruit: it is made up of many tiny fruitlets, each with its own seed.
Is it safe to eat blackberries picked in the wild?
Only eat wild berries you can identify with certainty, and avoid fruit from plants growing beside busy roads or areas treated with chemicals. Rinse them well under running water before eating.
Source: USDA FoodData Central 171710 · per 100 g · carbohydrate per EU label, fibre excluded
