Blackberries nutrition facts

Blackberries (1 cup, 144 g) has 62 calories, 2.2 g protein, 7.6 g fiber, 0.7 g fat. It is an excellent source of manganese (55% DV), fiber (27% DV), vitamin C (25% DV) and a good source of vitamin E.

Manganese 55% DV Fiber 27% DV Vitamin C 25% DV Vitamin K 24% DV Copper 23% DV

#4 of 50 fruits for fiber #21 of 50 fruits for vitamin C #15 of 42 fruits for beta-carotene #6 of 39 fruits for omega-3 #5 of 50 fruits for copper #5 of 47 fruits for polyunsaturated fat

Nutrition Facts

Serving size1 cup (144 g)

Calories62

Total Fat 0.7g0.9%

Saturated Fat 0g0.1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 13.8g5%

Dietary Fiber 7.6g27%

Total Sugars 7g

Protein 2.2g4.4%

Vitamin D 0µg0%

Calcium 22mg1.7%

Iron 0.3mg1.7%

Potassium 241mg5.1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 12%
■ Fat 9%
■ Carbohydrate 79%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

114

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-3

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 7 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in blackberries

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	62 kcal	3.1%
ProteinF	2.2 g	4.4%
Total fat	0.7 g	0.9%
Carbohydrate	13.8 g	5%
FiberF	7.6 g	27%
Sugars	7 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.14 g	no DV
Omega-6 (linoleic)	0.27 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	22.2 mg	25%
Thiamin (B1)	0.03 mg	2.4%
Riboflavin (B2)	0.04 mg	2.9%
Niacin (B3)	0.9 mg	5.8%
Pantothenic acid (B5)	0.4 mg	7.9%
Vitamin B6	0.04 mg	2.5%
Folate (DFE)	36 µg	9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	16 µg	1.8%
Vitamin E	1.68 mg	11%
Vitamin D	0 µg	0%
Vitamin K	28.5 µg	24%
Choline	12 mg	2.2%
Minerals
SodiumF	2 mg	0.1%
CalciumF	22 mg	1.7%
IronF	0.3 mg	1.7%
MagnesiumF	30 mg	7.1%
PhosphorusF	29 mg	2.3%
PotassiumF	241 mg	5.1%
ZincF	0.3 mg	2.5%
CopperF	0.21 mg	23%
ManganeseF	1.27 mg	55%
Selenium	0.6 µg	1%
Carotenoids
Beta-carotene	184 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	170 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	124 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	43 kcal	2.1%
ProteinF	1.5 g	3.1%
Total fat	0.5 g	0.6%
Carbohydrate	9.6 g	3.5%
FiberF	5.3 g	19%
Sugars	4.9 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.09 g	no DV
Omega-6 (linoleic)	0.19 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	15.4 mg	17%
Thiamin (B1)	0.02 mg	1.7%
Riboflavin (B2)	0.03 mg	2%
Niacin (B3)	0.6 mg	4%
Pantothenic acid (B5)	0.28 mg	5.5%
Vitamin B6	0.03 mg	1.8%
Folate (DFE)	25 µg	6.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	11 µg	1.2%
Vitamin E	1.17 mg	7.8%
Vitamin D	0 µg	0%
Vitamin K	19.8 µg	16%
Choline	8 mg	1.5%
Minerals
SodiumF	2 mg	0.1%
CalciumF	15 mg	1.2%
IronF	0.2 mg	1.2%
MagnesiumF	21 mg	4.9%
PhosphorusF	20 mg	1.6%
PotassiumF	167 mg	3.6%
ZincF	0.2 mg	1.7%
CopperF	0.15 mg	16%
ManganeseF	0.88 mg	38%
Selenium	0.4 µg	0.7%
Carotenoids
Beta-carotene	128 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	118 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	86 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	12 kcal	0.6%
ProteinF	0.4 g	0.9%
Total fat	0.1 g	0.2%
Carbohydrate	2.7 g	1%
FiberF	1.5 g	5.4%
Sugars	1.4 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.05 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	4.4 mg	4.9%
Thiamin (B1)	0.01 mg	0.5%
Riboflavin (B2)	0.01 mg	0.6%
Niacin (B3)	0.2 mg	1.1%
Pantothenic acid (B5)	0.08 mg	1.6%
Vitamin B6	0.01 mg	0.5%
Folate (DFE)	7 µg	1.8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	3 µg	0.3%
Vitamin E	0.33 mg	2.2%
Vitamin D	0 µg	0%
Vitamin K	5.6 µg	4.7%
Choline	2 mg	0.4%
Minerals
SodiumF	0 mg	0%
CalciumF	4 mg	0.3%
IronF	0.1 mg	0.3%
MagnesiumF	6 mg	1.4%
PhosphorusF	6 mg	0.5%
PotassiumF	47 mg	1%
ZincF	0.1 mg	0.5%
CopperF	0.04 mg	4.6%
ManganeseF	0.25 mg	11%
Selenium	0.1 µg	0.2%
Carotenoids
Beta-carotene	36 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	33 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	25 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #173946 ("Blackberries, raw"), Foundation Foods #2727581.

Frequently asked questions

How many calories are in blackberries?

Blackberries has 62 calories per 1 cup (144 g), or 43 calories per 100 g, according to USDA FoodData Central.

How much protein is in blackberries?

2.2 g of protein per 1 cup, which is 4.4% of the 50 g Daily Value.

What is blackberries rich in?

Per serving, blackberries is richest in Manganese at 55% of the Daily Value, Fiber (27%), Vitamin C (25%), Vitamin K (24%).

Is blackberries healthy?

By nutrient density, blackberries scores 114 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.