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Nutrients in 100 calories of Blackberries

Raw Blackberries (Rubus spp.).

Weight per 100 Calories

Blackberries
233g

Raw Blackberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
11%
9%
80%
100 kcal ▼

Macro Nutrients

Blackberries
Energy100 kcal
3.45%
Raw Blackberries have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.14 g
1.17%
Raw Blackberries have 1.1395348837209 g of Fat per 100 calories, which is 1.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.033 g
0.1%
Raw Blackberries have 0.032558139534884 g of Saturated Fat per 100 calories, which is 0.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.22 g
13.7%
Raw Blackberries have 0.21860465116279 g of Omega 3 per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.43 g
2.54%
Raw Blackberries have 0.43255813953488 g of Omega 6 per 100 calories, which is 2.54% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22.3 g
17%
Raw Blackberries have 22.348837209302 g of Carbohydrate per 100 calories, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11.3 g
15.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blackberries have 11.348837209302 g of Sugars per 100 calories, which is 15.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose5.6 g
7.7%
≤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 5.5813953488372 g of Fructose per 100 calories, which is 7.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose5.37 g
%
Raw Blackberries have 5.3720930232558 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.16 g
%
Raw Blackberries have 0.16279069767442 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12.3 g
32.4%
Raw Blackberries have 12.325581395349 g of Fiber per 100 calories, which is 32.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.23 g
5.77%
Raw Blackberries have 3.2325581395349 g of Protein per 100 calories, which is 5.77% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blackberries
Vitamin A25.6 μg
2.84%
RAE, retinol activity equivalents
Raw Blackberries have 25.581395348837 μg of Vitamin A per 100 calories, which is 2.84% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.047 mg
3.88%
Thiamine
Raw Blackberries have 0.046511627906977 mg of Vitamin B1 per 100 calories, which is 3.88% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg
4.65%
Riboflavin
Raw Blackberries have 0.06046511627907 mg of Vitamin B2 per 100 calories, which is 4.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg
9.4%
Niacin, nicotinic acid, niacinamide
Raw Blackberries have 1.5023255813953 mg of Vitamin B3 per 100 calories, which is 9.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg
13%
Pantothenic acid
Raw Blackberries have 0.64186046511628 mg of Vitamin B5 per 100 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.07 mg
5.37%
Pyridoxine
Raw Blackberries have 0.069767441860465 mg of Vitamin B6 per 100 calories, which is 5.37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B958 μg
14.5%
Folates and Folic Acid
Raw Blackberries have 58.139534883721 μg of Vitamin B9 per 100 calories, which is 14.5% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C49 mg
54.3%
Ascorbic acid
Raw Blackberries have 48.837209302326 mg of Vitamin C per 100 calories, which is 54.3% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.72 mg
18%
Tocopherols and Tocotrienols
Raw Blackberries have 2.7209302325581 mg of Vitamin E per 100 calories, which is 18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K46 μg
38.4%
Phytomenadione or phylloquinone
Raw Blackberries have 46.046511627907 μg of Vitamin K per 100 calories, which is 38.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries
Calcium67.4 mg
6.74%
Raw Blackberries have 67.441860465116 mg of Calcium per 100 calories, which is 6.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.38 mg
42.6%
Raw Blackberries have 0.38372093023256 mg of Copper per 100 calories, which is 42.6% 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
Iron1.44 mg
18%
Raw Blackberries have 1.4418604651163 mg of Iron per 100 calories, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium46.5 mg
11%
Raw Blackberries have 46.511627906977 mg of Magnesium per 100 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.5 mg
65.3%
Raw Blackberries have 1.5023255813953 mg of Manganese per 100 calories, which is 65.3% 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
Phosphorus51 mg
7.3%
Raw Blackberries have 51.162790697674 mg of Phosphorus per 100 calories, which is 7.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium377 mg
11%
Raw Blackberries have 376.74418604651 mg of Potassium per 100 calories, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.93 μg
1.7%
Raw Blackberries have 0.93023255813953 μg of Selenium per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.33 mg
0.16%
Raw Blackberries have 2.3255813953488 mg of Sodium per 100 calories, which is 0.16% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.23 mg
11.2%
Raw Blackberries have 1.2325581395349 mg of Zinc per 100 calories, which is 11.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water205 g
5.54%
Raw Blackberries have 205 g of Water per 100 calories, which is 5.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Blackberries:
Minerals in 100 calories of Raw Blackberries:
Macronutrients in 100 calories of Raw Blackberries:



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