Blackberries

Blackberries contain antioxidants called anthocyanins, which give them their dark color, and ellagic acid which may help to prevent cancer.

Healthy Blackberry Recipes:

• Low Fat Peach Blackberry Crisp
• Berry Blast Protein Smoothie
• Peach and Blackberry Crunch

The following nutrition information is for serving of blackberries. That would be about one cup of blackberries or 144 grams. This general information is for any variety of raw blackberries.

Water: 126.94 g

Calories: 62

Protein: 2.00 g

Carbohydrates: 13.84 g

Fiber: 7.6 g

Sugars: 7.03 g

Total Fat: 0.71 g

Saturated Fat: 0.020 g

Monounsaturated Fat: 0.068 g

Polyunsaturated Fat: 0.403 g

Cholesterol: o mg

Calcium: 42 mg

Iron: 0.89 mg

Magnesium: 29 mg

Phosphorus: 32 mg

Potassium: 233 mg

Sodium: 1 mg

Zinc: 0.76 mg

Vitamin C: 30.2 mg

Thiamin: 0.029 mg

Riboflavin: 0.037 mg

Niacin: 0.930 mg

Pantothenic Acid: 0.397 mg

Vitamin B6: 0.043 mg

Vitamin B12: 0 mcg

Folate: 36 mcg

Vitamin A: 308 IU

Vitamin E: 1.68 mg

Vitamin K: 28.5 mcg

beta Carotene: 184 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 170 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men