Blackberries are dark purple-black aggregate fruits made up of many small juicy drupelets, with a sweet-tart flavour. They are a strong source of vitamin C, manganese, fibre and anthocyanin polyphenols.
Eat raw or briefly cooked; rinse gently and avoid soaking, since vitamin C and anthocyanins leach easily into water.
Where Blackberries, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 154 mg | 8% | |
| Folate | 34.0 µg | 17% | |
| Calcium | 24.0 mg | 3% | |
| Phosphorus | 24.0 mg | 3% | |
| Chloride | 22.0 mg | 3% | |
| Vitamin K | 19.8 µg | 17% | |
| Magnesium | 18.0 mg | 5% | |
| Vitamin C | 7.00 mg | 9% | |
| Vitamin A (RE) | 7.00 µg | 1% | |
| Manganese | 0.690 mg | 35% | |
| Niacin equivalents (NE) | 0.600 mg | 4% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Selenium | 0.400 µg | 1% | |
| Iron | 0.310 mg | 2% | |
| Pantothenic Acid (B5) | 0.250 mg | 4% | |
| Zinc | 0.170 mg | 2% | |
| Copper | 0.070 mg | 7% | |
| Vitamin E (alpha-TE) | 0.070 mg | 1% | |
| Riboflavin (B2) | 0.050 mg | 4% | |
| Vitamin B6 | 0.050 mg | 4% | |
| Thiamin (B1) | 0.020 mg | 2% | |
| Choline | 0.000 mg | — | |
| Chromium | N/A | No data | |
| Betaine | 0.000 mg | — | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Molybdenum | 0.000 µg | 0% | |
| Iodine | 1.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Monounsaturated fat | 0.070 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 3.00 g | — | |
| Sucrose | 2.60 g | — | |
| Glucose (dextrose) | 2.60 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.050 g | — | |
| Aspartic acid | 0.050 g | — | |
| Leucine | 0.030 g | — | |
| Lysine | 0.025 g | — | |
| Valine | 0.025 g | — | |
| Arginine | 0.025 g | — | |
| Alanine | 0.020 g | — | |
| Isoleucine | 0.020 g | — | |
| Serine | 0.020 g | — | |
| Phenylalanine | 0.020 g | — | |
| Threonine | 0.017 g | — | |
| Glycine | 0.015 g | — | |
| Proline | 0.015 g | — | |
| Tyrosine | 0.013 g | — | |
| Methionine | 0.009 g | — | |
| Histidine | 0.009 g | — | |
| Tryptophan | 0.005 g | — | |
| Cysteine | 0.004 g | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Campestanol | 0.000 mg | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Beta-carotene | 38.0 µg | — | |
| Lutein + Zeaxanthin | 0.000 µg | — | |
| Lycopene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.400 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.186 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.094 g | — | |
| Omega-6 (GLA) | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.