Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Blackberries |
|---|---|
Macronutrients | |
| Calorieskcal | 432% DV |
| Proteing | 1.393% DV |
| Total fatg | 0.491% DV |
| Carbohydrateg | 9.613% DV |
| Fibreg | 5.319% DV |
| Total sugarsg | 4.88 |
| Waterg | 88.2 |
Fats | |
| Saturated fatg | 0.0140% DV |
| Monounsaturated fatg | 0.047 |
| Polyunsaturated fatg | 0.28 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.186 |
Vitamins | |
| Vitamin Aµg | 111% DV |
| Vitamin Cmg | 2123% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 1.178% DV |
| Vitamin Kµg | 19.817% DV |
| Thiamin (B1)mg | 0.022% DV |
| Riboflavin (B2)mg | 0.0262% DV |
| Niacin (B3)mg | 0.6464% DV |
| Pantothenic acid (B5)mg | 0.2766% DV |
| Vitamin B6mg | 0.032% DV |
| Folateµg | 256% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 8.52% DV |
Minerals | |
| Calciummg | 292% DV |
| Ironmg | 0.623% DV |
| Magnesiummg | 205% DV |
| Phosphorusmg | 222% DV |
| Potassiummg | 1623% DV |
| Sodiummg | 10% DV |
| Zincmg | 0.535% DV |
| Coppermg | 0.16518% DV |
| Manganesemg | 0.64628% DV |
| Seleniumµg | 0.41% DV |
Other | |
| Beta-caroteneµg | 128 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 118 |
| Caffeinemg | 0 |
| Ashg | 0.37 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Blackberries |
|---|---|
| AnthocyaninsFlavonoid pigment | Primary |
| EllagitanninsHydrolysable tannin | Notable |
| PolyphenolsPolyphenol (class) | Notable |
| TanninsPolyphenol | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Blackberries |
|---|---|
| Antioxidant & Oxidative Stress | Yes |
| Blood Sugar & Metabolic Health | Yes |
| Brain & Cognitive Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.