NutriVals is a free database of Nutrition Facts.

Blackberries


Description

Blackberries is a food in the "Fruit" category and it is high in carbohydrates. It is a food with a very low energy density: 100g provide about 2% of the recommended daily energy intake. Blackberries as a high content of , which is why its daily consumption should be limited. Blackberries is rich in minerals and vitamins. The most present mineral is potassium and in 100g it contains enough manganese to provide 28% of the daily requirement. The most common vitamin is ascorbic_acid and in 100g it contains enough ascorbic_acid to provide 23% of the daily requirement.

Glycemic Index: 25/100 (low)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

RDA
Energy 43 kcal
179 kJ
2%
Water 88.2 g
88 ml
4%
Protein 1.39 g 3%
Carbohydrate 9.61 g 3%
Sugars 4.88 g 10%
Fiber 5.3 g 19%
Fat 0.49 g 1%
Saturated 2 0.014 g (of recommended max) 0%
Monounsatured 0.047 g 0%
Polyunsatured 0.28 g 1%

2 A maximum of 20g of saturated fat per day is recommended

Minerals

Calcium (Ca) 29 mg 2%
Iron (Fe) 1 mg 6%
Magnesium (Mg) 20 mg 5%
Phosphorus (P) 22 mg 2%
Potassium (K) 162 mg 3%
Sodium (Na) 1 mg 0%
Zinc (Zn) 0.53 mg 5%
Copper (Cu) 0.165 mg 18%
Manganese (Mn) 0.646 mg 28%
Selenium (Se) 0.0004 mg 1%

Vitamins

Thiamin (B1) 0.02 mg 2%
Riboflavin (B2) 0.026 mg 2%
Niacin (B3) 0.646 mg 4%
Pantothenic acid (B5) 0.276 mg 6%
Pyridoxine (B6) 0.03 mg 2%
Folate (B9) 0.025 mg 6%
Ascorbic acid (C) 21 mg 23%
Vitamin A 0.011 mg 1%
Vitamin K 0.0198 mg 17%
Vitamin E 1.17 mg 8%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Blackberries is high in carbohydrates.

Carbohydrates: 83.6%
Fats: 4.3%
Proteins: 12.1%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Ascorbic_acid. Ascorbic_acid is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Ascorbic Acid (C) is important for the synthesis of certain proteins and neurotransmitters. It helps to heal wounds and it's a natural antioxidant.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Potassium. Potassium is labeled as macromineral because the body needs it in high amount. Potassium (K) helps the body keep proper fluid balance, nerve transmission, and muscle contraction.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine