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Blackberry Nutrition

Did you know that blackberry nutrition contains the highest concentration of antioxidant phytonutrients of all the berries?

Blackberry Nutrition
  • Blackberries contain a substantial amount of phenolic acids which are antioxidants known as anti-carcinogenic agents. These anti-carcinogenic antioxidants are known for fighting against life threatening cancers.

  • Blackberries are a rich source of vitamin C which helps to protect the bodies' cells and tissues from free radical damage, thereby helping to protect against cancer. Vitamin C also helps in the absorption of dietary iron.

  • Blackberry nutrition is a good source of vitamin E which helps to prevent cell damage from free radicals and can help protect against prostate cancer and Alzheimers disease.

  • Blackberries also contain the soluble fibre, pectin which helps to eliminate cholesterol and also helps protect against environmental toxins and pollutions.

  • Blackberries also contain a reasonable amount of potassium which plays a part in muscle and nerve function and maintains the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.

  • Blackberry nutrition contains good amounts of tannins which act as an astrigent. Tannins can tighten tissues, lessen minor bleeding and may help to alleviate diarrhea and intestinal inflammation.

  • Blackberries contain high amounts of vitamin K which helps blood to clot and helps to prevent postmenopausal bone loss. Vitamin K can also provide protection against liver and prostate cancer.

  • Blackberry nutrition contains a very good source of manganese which plays a part in bone health, blood sugar levels, the thyroid gland and helps prevent free radical damage to the nerves.

  • Blackberries are superior amongst other berries for their numerous, large seeds. They contain rich amounts of omega 3 (alpha-linolenic acid) and 6 fats (linoleic acid), protein, dietary fibre, carotenoids, ellagitannins and ellagic acid.

  • One cup of blackberries contains around 62 calories.



    THE FULL NUTRITIONAL VALUE OF BLACKBERRIES:

    Blackberries, raw

    Refuse: 4%  (Caps and spoiled berries)
    Scientific Name:  Rubus spp.
    NDB No: 09042 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup
    -------
    144g
    Proximates
    Water
    g
    126.94
    Energy
    kcal
    62
    Energy
    kJ
    261
    Protein
    g
    2.00
    Total lipid (fat)
    g
    0.71
    Ash
    g
    0.53
    Carbohydrate, by difference
    g
    13.84
    Fiber, total dietary
    g
    7.6
    Sugars, total
    g
    7.03
    Sucrose
    g
    0.10
    Glucose (dextrose)
    g
    3.33
    Fructose
    g
    3.46
    Lactose
    g
    0.00
    Maltose
    g
    0.10
    Galactose
    g
    0.04
    Starch
    g
    0.00
    Minerals
    Calcium, Ca
    mg
    42
    Iron, Fe
    mg
    0.89
    Magnesium, Mg
    mg
    29
    Phosphorus, P
    mg
    32
    Potassium, K
    mg
    233
    Sodium, Na
    mg
    1
    Zinc, Zn
    mg
    0.76
    Copper, Cu
    mg
    0.238
    Manganese, Mn
    mg
    0.930
    Selenium, Se
    mcg
    0.6
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    30.2
    Thiamin
    mg
    0.029
    Riboflavin
    mg
    0.037
    Niacin
    mg
    0.930
    Pantothenic acid
    mg
    0.397
    Vitamin B-6
    mg
    0.043
    Folate, total
    mcg
    36
    Folic acid
    mcg
    0
    Folate, food
    mcg
    36
    Folate, DFE
    mcg_DFE
    36
    Choline, total
    mg
    12.2
    Betaine
    mg
    0.4
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    16
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    184
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    308
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    170
    Vitamin E (alpha-tocopherol)
    mg
    1.68
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.06
    Tocopherol, gamma
    mg
    1.93
    Tocopherol, delta
    mg
    1.30
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    28.5
    Lipids
    Fatty acids, total saturated
    g
    0.020
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.017
    18:0
    g
    0.004
    Fatty acids, total monounsaturated
    g
    0.068
    16:1 undifferentiated
    g
    0.000
    18:1 undifferentiated
    g
    0.063
    20:1
    g
    0.006
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.403
    18:2 undifferentiated
    g
    0.268
    18:3 undifferentiated
    g
    0.135
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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