...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, raw
Refuse: 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)
