Know what’s on your plate
Blackberry
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 41 kcal —
- Protein 1.3 g 3%
- Carbohydrate 5.3 g 2%
- Fat 0.5 g 1%
- Saturated fat 0 g 0%
- Fibre 5.3 g 19%
- Sugars 5.3 g —
- Sodium 1.1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 9.2 µg 1%
- Vitamin C 10.3 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 0.91 mg 6%
- Vitamin K 2.7 µg 2%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.02 mg 1%
- Biotin (B7) 1.1 µg 4%
- Folate (B9) 32.1 µg 8%
- Vitamin B12 0 µg 0%
- Choline 8.5 mg 2%
Minerals
- Calcium 24.4 mg 2%
- Iron 0.49 mg 3%
- Magnesium 22.9 mg 5%
- Phosphorus 30.9 mg 2%
- Potassium 213 mg 5%
- Zinc 0.3 mg 3%
- Copper 0.05 mg 5%
- Manganese 0.58 mg 25%
- Selenium 0 µg 0%
- Iodine 0 µg 0%
Similar foods
- Wild blackberryraw52 kcal / 100 g
- Unsweetened blackberrycanned, drained16 kcal / 100 g
- Blackberry juicecanned38 kcal / 100 g
- Blackberry jam201 kcal / 100 g
- Dried blackberry305 kcal / 100 g
- Blackberriesraw43 kcal / 100 g
- Black mulberryraw
- Blueberryraw57 kcal / 100 g
- Raspberryraw32 kcal / 100 g
- Mulberryraw43 kcal / 100 g
Questions about Blackberry
How can you tell when blackberries are ripe?
Choose berries that are plump, glossy and deep purple-black, with no red patches or mould. Ripe ones come away easily and should smell fruity; dull, leaking berries are past their best.
Should you wash blackberries before storing them?
Keep them unwashed in a shallow container lined with kitchen paper in the fridge, and rinse them gently just before eating. Remove any crushed or mouldy berries first, as they can spoil the rest quickly.
Can you freeze blackberries without them clumping together?
Yes. Rinse and dry them thoroughly, spread them in a single layer on a tray to freeze until firm, then transfer them to a sealed freezer bag or container. Use them straight from frozen in porridge, smoothies or baking.
How do you make blackberry jam?
Put blackberries in a pan with sugar and a squeeze of lemon, then simmer for about 15–20 minutes, stirring and crushing some berries as they soften. To check if it will set, place a little on a cold plate: it should wrinkle when pushed.
What goes well with blackberries?
Their tartness pairs well with apple, pear, yoghurt, oats and soft cheeses such as goat’s cheese. Use them in a crumble, pie or summer pudding, or serve them with game and a little vinegar for a savoury sauce.
Can you eat blackberries straight from a hedgerow?
You can eat them raw, but rinse them well under running water first and avoid berries beside busy roads or low enough to be soiled by animals. Pick only fruit you can identify confidently, and leave some for wildlife.
Are blackberries and black mulberries the same fruit?
No. Blackberries grow on prickly brambles and are made of many small drupelets around a core; black mulberries grow on trees and are usually longer, softer and sweeter. They look similar but are botanically different.
Are blackberries higher in fibre than raspberries?
Blackberries have 5.3 g of fibre per 100 g, compared with 4.03 g in raspberries. Both are useful additions to porridge, yoghurt or fruit desserts.
Source: Frida (Denmark) 1849 · per 100 g · carbohydrate per EU label, fibre excluded
