Blackberries are naturally very sweet but don't contain many calories. In fact their nutritional value is tremendously high, with one cupful containing 30% of our daily fibre, and 50% of our vitamin C requirements. Blackberries are also chock-a-block with lots of other vitamins and minerals too including vitamin K, manganese and they're also high in fibre too. Because of their high vitamin content, blackberries may help boost brain health, improve digestion and help support oral health too.

A rich source of: vitamin C, vitamin K, manganese.

Blackberries, raw

Energy (kcal) 27
Energy (kJ) 115
Water (g) 87.5
Starch (g) 0
Total sugars (g) 5.6
Glucose (g) 2.6
Galactose (g) 0
Fructose (g) 3
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 1.1
Protein (g)/100kcal 4.1
Protein % of calories 16.3
Carbohydrate (g) 5.6
Carbohydrate (g)/100kcal 20.7
Carb % of calories 83
Fat (g) 0.2
Fat (g)/100kcal 0.7
Fat % of calories 6.7
Satd FA /100g fd (g) 0
Mono FA /100g food (g) 0.1
Poly FA /100g food (g) 0.1
Trans FAs /100g food (g) 0
Sodium (mg) 23
Potassium (mg) 530
Calcium (mg) 830
Magnesium (mg) 120
Phosphorus (mg) 110
Iron (mg) 43
Copper (mg) 0.4
Zinc (mg) 3.7
Chloride (mg) N
Manganese (mg) 8.2
Selenium (µg) N
Iodine (µg) N
Vitamin D (µg) 0
Vitamin E (mg) N
Thiamin (mg) 0
Riboflavin (mg) 0.4
Niacin (mg) 2
Tryptophan/60 (mg) 1.9
Niacin equivalent (mg) 3.9
Vitamin B6 (mg) N
Vitamin B12 (µg) 0
Folate (µg) 0
Pantothenate (mg) N
Biotin (µg) N
Vitamin C (mg) 0
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 3.1
AOAC fibre (g) 3.4
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 3710
Retinol Equivalent (µg) 620