Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 0.93 mg | 40% | |
| Vitamin K | 19.8 µg | 17% | |
| Vitamin C | 21.0 mg | 23% | |
| Folate (B9) | 25 µg | 6% | |
| Copper | 0.17 mg | 19% | |
| Potassium | 162 mg | 3% | |
| Magnesium | 20 mg | 5% | |
| Vitamin E | 1.17 mg | 8% | |
| Calcium | 29 mg | 2% | |
| Phosphorus | 22 mg | 2% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 blackberry | 3.5g | 2 kcal | 0.3g | 0.2g | 0.0g |
| 10 blackberries | 35g | 15 kcal | 3.4g | 1.5g | 0.2g |
| ½ cup | 72g | 31 kcal | 6.9g | 3.1g | 0.4g |
| ⭐ 1 cup (standard) | 144g | 62 kcal | 13.8g | 6.2g | 0.7g |
| 1 oz | 28g | 12 kcal | 2.7g | 1.2g | 0.1g |
Blackberries are 88% water with only 4.3g of net carbs per 100g. Their unusual macro profile includes relatively high protein for a fruit (1.39g/100g) and the highest fiber-to-calorie ratio of any common berry. At 43 kcal per 100g they are among the lowest-calorie berries available.
Blackberries contain approximately 211mg of anthocyanins per 100g — more than blueberries (163mg), raspberries (40mg), or strawberries (36mg). These deep purple pigments are potent antioxidants that cross the blood-brain barrier and accumulate in regions critical for memory, learning, and coordination. Regular consumption of anthocyanin-rich foods is associated with a 24% reduced risk of cognitive decline in large population studies.
Blackberries provide 0.93mg of manganese per 100g — 40% of the daily value — making them the richest common berry source of this trace mineral. Manganese is essential for activating superoxide dismutase (SOD), the body's primary antioxidant enzyme. It also plays roles in bone formation, wound healing, and carbohydrate metabolism. A cup of blackberries provides more manganese than most nuts or seeds on a per-calorie basis.
Blackberries have a low glycemic index of approximately 25, similar to raspberries. Their high fiber content (5.3g/100g) significantly slows sugar absorption. A 2020 study found that blackberry consumption before a meal reduced post-meal blood glucose by 18% and insulin by 24% in healthy adults, suggesting active compounds beyond fiber are modulating the glycaemic response — likely anthocyanins inhibiting alpha-glucosidase activity.
Blackberries contain 19.8µg of vitamin K per 100g — 17% of the daily value, making them one of the better fruit sources of this fat-soluble vitamin. Vitamin K is essential for osteocalcin production — a protein that anchors calcium into bone matrix. Inadequate vitamin K is associated with increased fracture risk, osteoporosis, and calcium deposits in arteries. Regular blackberry consumption contributes meaningfully to the vitamin K intake needed for skeletal and cardiovascular health.
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.