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Food

Blackberries

Foods / Blackberries

About This Food

Description

Blackberries, also known as brambles, are the largest of the wild berries.

With their deep, purple-black color, these berries are loaded with powerful antioxidants including anthocyanins and are also high in fiber and vitamin C.

Estimated Glycemic Load=4
Antioxidant Score (ORAC)=5,347

Selecting & Storing

Blackberries are widely cultivated in the United States and are available, depending on the region, from May through August. Look for plump, deep-colored berries sans hull. If the hulls are still attached, the berries are immature and were picked too early; the flavor will be tart. Fresh blackberries are best used immediately but they may be refrigerated, lightly covered and preferably in a single layer, for 1 to 2 days.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Fiber
  • VitaminC
  • VitaminK
  • Manganese
Good Source of
  • Copper
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Pseudograins
  • No Coconut
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 62

Omega-6 / Omega-3 ratio: 2 : 1

Macronutrients
Amount
Total Fat
0.71 g
Saturated Fat
0.02 g
Monounsaturated Fat
0.07 g
Polyunsaturated Fat
0.4 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
135 g
ALA
135 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
13.84 g
Net Carbohydrate
6.21 g
Sugars
7.03 g
Fiber
7.63 g
Protein
2 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
308.16 IU
6%
Vitamin C
30.24 mg
50%
Vitamin D
0 IU
0%
Vitamin E
1.68 IU
6%
Vitamin B6
0.04 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
28.51 mg
36%
Folate
36 mcg
9%
Niacin
0.93 mg
5%
Riboflavin
0.04 mg
2%
Thiamin
0.03 mg
2%
Choline
12.24 mg
2%
Minerals
Calcium
41.76 mg
4%
Copper
0.24 mg
12%
Iron
0.89 mg
5%
Magnesium
28.8 mg
7%
Manganese
0.93 mg
46%
Phosphorous
31.68 mg
3%
Potassium
233.28 mg
7%
Selenium
0.58 mcg
1%
Sodium
1.44 mg
0%
Zinc
0.76 mg
5%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
184.32 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
169.92 mcg
Lycopene
0 mcg

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