Food Info

Menu
Select from foods

Nutrients in 7 ounces of Blackberries

Raw Blackberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs
11%
9%
80%
7 oz ▼

Macro Nutrients

Blackberries
Energy85.3 kcal
2.94%
Raw Blackberries have 85.331995 kcal of Energy per 7 ounces, which is 2.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.97 g
1%
Raw Blackberries have 0.97238785 g of Fat per 7 ounces, which is 1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.028 g
0.087%
Raw Blackberries have 0.02778251 g of Saturated Fat per 7 ounces, which is 0.087% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.19 g
11.7%
Raw Blackberries have 0.18653971 g of Omega 3 per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.37 g
2.17%
Raw Blackberries have 0.36911049 g of Omega 6 per 7 ounces, which is 2.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Blackberries have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate19 g
14.7%
Raw Blackberries have 19.07070865 g of Carbohydrate per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.7 g
13.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blackberries have 9.6841892 g of Sugars per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose4.76 g
6.57%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Blackberries have 4.762716 g of Fructose per 7 ounces, which is 6.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.6 g
%
Raw Blackberries have 4.58411415 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.14 g
%
Raw Blackberries have 0.13891255 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber10.5 g
27.7%
Raw Blackberries have 10.5176645 g of Fiber per 7 ounces, which is 27.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.76 g
4.93%
Raw Blackberries have 2.75840635 g of Protein per 7 ounces, which is 4.93% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Blackberries
Vitamin A22 μg
2.43%
RAE, retinol activity equivalents
Raw Blackberries have 21.829115 μg of Vitamin A per 7 ounces, which is 2.43% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.04 mg
3.3%
Thiamine
Raw Blackberries have 0.0396893 mg of Vitamin B1 per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.052 mg
3.97%
Riboflavin
Raw Blackberries have 0.05159609 mg of Vitamin B2 per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B31.3 mg
8%
Niacin, nicotinic acid, niacinamide
Raw Blackberries have 1.28196439 mg of Vitamin B3 per 7 ounces, which is 8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.55 mg
11%
Pantothenic acid
Raw Blackberries have 0.54771234 mg of Vitamin B5 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.06 mg
4.58%
Pyridoxine
Raw Blackberries have 0.05953395 mg of Vitamin B6 per 7 ounces, which is 4.58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B949.6 μg
12.4%
Folates and Folic Acid
Raw Blackberries have 49.611625 μg of Vitamin B9 per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Blackberries have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C41.7 mg
46.3%
Ascorbic acid
Raw Blackberries have 41.673765 mg of Vitamin C per 7 ounces, which is 46.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Blackberries have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E2.32 mg
15.5%
Tocopherols and Tocotrienols
Raw Blackberries have 2.32182405 mg of Vitamin E per 7 ounces, which is 15.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K39.3 μg
32.7%
Phytomenadione or phylloquinone
Raw Blackberries have 39.292407 μg of Vitamin K per 7 ounces, which is 32.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries
Calcium57.5 mg
5.75%
Raw Blackberries have 57.549485 mg of Calcium per 7 ounces, which is 5.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.33 mg
36.4%
Raw Blackberries have 0.327436725 mg of Copper per 7 ounces, which is 36.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.23 mg
15.4%
Raw Blackberries have 1.2303683 mg of Iron per 7 ounces, which is 15.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Raw Blackberries have 39.6893 mg of Magnesium per 7 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.3 mg
55.7%
Raw Blackberries have 1.28196439 mg of Manganese per 7 ounces, which is 55.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus43.7 mg
6.24%
Raw Blackberries have 43.65823 mg of Phosphorus per 7 ounces, which is 6.24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium321 mg
9.46%
Raw Blackberries have 321.48333 mg of Potassium per 7 ounces, which is 9.46% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Raw Blackberries have 0.793786 μg of Selenium per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Raw Blackberries have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.05 mg
9.56%
Raw Blackberries have 1.05176645 mg of Zinc per 7 ounces, which is 9.56% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water175 g
4.73%
Raw Blackberries have 174.93058975 g of Water per 7 ounces, which is 4.73% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Blackberries:
Minerals in 7 ounces of Raw Blackberries:
Macronutrients in 7 ounces of Raw Blackberries:



Compare Raw Blackberries with: