# Blackberries, raw: calories and nutrition
Canonical: https://nutritionizm.com/food/blackberries-raw/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 173946)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Blackberries provide about 43 kcal, 1.39 g protein, 5.3 g fiber and 21 mg vitamin C per 100 g.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 43 kcal | 2% |
| Total Fat | 0.5 g | 1% |
| Saturated Fat | 0 g | 0% |
| Total Carbohydrate | 9.6 g | 3% |
| Sugars | 4.9 g | 10% |
| Dietary Fiber | 5.3 g | 19% |
| Protein | 1.4 g | 3% |
| Sodium | 1 mg | 0% |
| Calcium | 29 mg | 2% |
| Folate | 25 µg | 6% |
| Iron | 0.6 mg | 3% |
| Magnesium | 20 mg | 5% |
| Potassium | 162 mg | 3% |
| Vitamin A | 11 µg | 1% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 µg | 0% |
| Zinc | 0.5 mg | 5% |

## Standard servings

- 1 cup: 144 g

## What is in it
- Energy: 43 kcal
- Protein: 1.39 g
- Total fat: 0.49 g
- Carbohydrates: 9.61 g (including 4.88 g sugars)
- Dietary fiber: 5.3 g
- Vitamin C: 21 mg
- Calcium: 29 mg
- Potassium: 162 mg
- Iron: 0.62 mg
- Magnesium: 20 mg
- Zinc: 0.53 mg
- Vitamin A: 11 µg

## What it means for your health
Blackberries are low in calories and fat. The fiber amount may help keep digestion regular. Vitamin C is an antioxidant that may support immune function. The sugar content is modest, about 5 g per 100 g, which may provide quick energy. The potassium and magnesium contribute to normal muscle function.

## Good to know
One cup (about 144 g) of raw blackberries is a typical serving. They are a fruit that can be eaten fresh, added to cereals, or used in smoothies. Store them in the refrigerator and wash before eating. This is general education, not medical advice.