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Blackberry Nutrition
the nutritional value of blackberries and full blackberry nutrition information...
Did you know that blackberries contain the highest concentration of antioxidant phytonutrients of all the berries?
Blackberries contain a substantial amount of phenolic acids which are antioxidants known as anti-carcinogenic agents. These anti-carcinogenic antioxidants are known for fighting against life threatening cancers.
Blackberries are a rich source of vitamin C which helps to protect the bodies' cells and tissues from free radical damage, thereby helping to protect against cancer. Vitamin C also helps in the absorption of dietary iron.
Blackberries are a source of vitamin E which helps to prevent cell damage from free radicals and can help protect against prostate cancer and Alzheimers disease.
Blackberries also contain the soluble fibre, pectin which helps to eliminate
cholesterol
and also helps protect against environmental toxins and pollutions.
Blackberries also contain a reasonable amount of potassium
which plays a part in muscle and nerve function and maintains the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.
Blackberries are high in tannins which act as an astrigent. Tannins can tighten tissues, lessen minor bleeding and may help to alleviate diarrhea and intestinal inflammation.
Blackberries contain high amounts of vitamin K which helps blood to clot and helps to prevent postmenopausal bone loss. Vitamin K can also provide protection against liver and prostate cancer.
Blackberries contain a very good source of manganese which plays a part in bone health, blood sugar levels, the thyroid gland and helps prevent free radical damage to the nerves.
Blackberries are superior amongst other berries for their numerous, large seeds. They contain rich amounts of omega 3 (alpha-linolenic acid) and 6 fats (linoleic acid), protein, dietary fibre, carotenoids, ellagitannins and ellagic acid.
One cup of blackberries contains around 62 calories.
THE FULL NUTRITIONAL VALUE OF BLACKBERRIES:
Blackberries, rawRefuse: 4% (Caps and spoiled berries)
Scientific Name: Rubus spp.
NDB No: 09042 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup
-------
144g
| | Proximates
|
|
Water
|
g
|
126.94
|
|
Energy
|
kcal
|
62
|
|
Energy
|
kJ
|
261
|
|
Protein
|
g
|
2.00
|
|
Total lipid (fat)
|
g
|
0.71
|
|
Ash
|
g
|
0.53
|
|
Carbohydrate, by difference
|
g
|
13.84
|
|
Fiber, total dietary
|
g
|
7.6
|
|
Sugars, total
|
g
|
7.03
|
|
Sucrose
|
g
|
0.10
|
|
Glucose (dextrose)
|
g
|
3.33
|
|
Fructose
|
g
|
3.46
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.10
|
|
Galactose
|
g
|
0.04
|
|
Starch
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
42
|
|
Iron, Fe
|
mg
|
0.89
|
|
Magnesium, Mg
|
mg
|
29
|
|
Phosphorus, P
|
mg
|
32
|
|
Potassium, K
|
mg
|
233
|
|
Sodium, Na
|
mg
|
1
|
|
Zinc, Zn
|
mg
|
0.76
|
|
Copper, Cu
|
mg
|
0.238
|
|
Manganese, Mn
|
mg
|
0.930
|
|
Selenium, Se
|
mcg
|
0.6
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
30.2
|
|
Thiamin
|
mg
|
0.029
|
|
Riboflavin
|
mg
|
0.037
|
|
Niacin
|
mg
|
0.930
|
|
Pantothenic acid
|
mg
|
0.397
|
|
Vitamin B-6
|
mg
|
0.043
|
|
Folate, total
|
mcg
|
36
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
36
|
|
Folate, DFE
|
mcg_DFE
|
36
|
|
Choline, total
|
mg
|
12.2
|
|
Betaine
|
mg
|
0.4
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
16
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
184
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
308
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
170
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.68
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.06
|
|
Tocopherol, gamma
|
mg
|
1.93
|
|
Tocopherol, delta
|
mg
|
1.30
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
28.5
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.020
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.017
|
|
18:0
|
g
|
0.004
|
|
Fatty acids, total monounsaturated
|
g
|
0.068
|
|
16:1 undifferentiated
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.063
|
|
20:1
|
g
|
0.006
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.403
|
|
18:2 undifferentiated
|
g
|
0.268
|
|
18:3 undifferentiated
|
g
|
0.135
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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