Blackberries, raw
FDC 173946cup (144 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 92 · +11 vs Fruits & juices medianBlackberries also sit in the Elite band, scoring 92 of 100 and ranking 12th of 60 fruits and juices tracked here. Their strength is a double signal: 23% of the daily value for vitamin C alongside 19% for dietary fiber, both drawn from a one-cup, 144 gram serving at 43 calories per 100 grams.
They work well eaten plain by the handful, stirred into porridge, or blended into a smoothie with other berries. Sugar comes in at 4.88 grams per 100 grams, similar to strawberries, and this entry carries no flagged nutrient limits, making it an easy addition to a fruit bowl.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | 2% |
| Total fat | 0.49 g | 1% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 9.6 g | 3% |
| Dietary fiber | 5.3 g | 19% |
| Sugars | 4.9 g | |
| Protein | 1.4 g | 3% |
| Potassium | 162 mg | 3% |
| Calcium | 29 mg | 2% |
| Iron | 0.62 mg | 3% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 21 mg | 23% |
| Vitamin A | 11 µg | 1% |
| Vitamin E | 1.2 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | 3% |
| Total fat | 0.71 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.4 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 7.6 g | 27% |
| Sugars | 7 g | |
| Protein | 2 g | 4% |
| Potassium | 233 mg | 5% |
| Calcium | 42 mg | 3% |
| Iron | 0.89 mg | 5% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 30 mg | 34% |
| Vitamin A | 16 µg | 2% |
| Vitamin E | 1.7 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 173946Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Strawberries, rawDensity 92 vs 92Raspberries, rawDensity 92 vs 92Lime juice, rawDensity 92 vs 92