USDA reference food

Blackberries, frozen

1 cup of blackberries, frozen (150 g) has 100 calories, 2g of protein, 0.5g of fat and 8g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709274). It is one of 6 USDA descriptions of blackberries.

FoodData Central 2709274, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (150g)

AmountPortion

Amount per serving

Calories100

% Daily Value*

Total Fat 0.5g1%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 24g9%

Dietary Fiber 8g27%

Total Sugars 16g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 1.2mg7%

Potassium 210mg4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 1.2g; more than 18% of 8,218 USDA reference foods
Calories per 100 g: 64; more than 19% of reference foods
Fiber per 100 g: 5g; more than 89% of reference foods

What a portion gives you

Fiber 8g27%

Protein 2g4%

Potassium 210mg4%

Calcium 40mg3%

Iron 1.2mg7%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709274); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K30 µg in 1 cup (150 g), 25% of the Daily Value
Copper0.2 mg in 1 cup (150 g), 20% of the Daily Value
Folate51 µg DFE in 1 cup (150 g), 13% of the Daily Value
Vitamin E1.8 mg in 1 cup (150 g), 12% of the Daily Value
Niacin1.8 mg in 1 cup (150 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709274), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 88% carbohydrate, 5% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	64.0	19%
Protein	1.18 g	18%
Total fat	0.43 g	20%
Carbohydrate	15.7 g	63%
Fiber	5.00 g	89%
Total sugars	10.7 g	81%
Sodium	1.00 mg	4%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (150 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.77 g	1.18 g	4%
Total lipid (fat)	0.65 g	0.43 g	1%
Carbohydrate, by difference	23.5 g	15.7 g	9%
Energy	96.0 kcal	64.0 kcal
Alcohol, ethyl	0 g	0 g
Water	123 g	82.2 g
Total Sugars	16.0 g	10.7 g
Fiber, total dietary	7.50 g	5.00 g	27%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.022 g	0.015 g	0%
Fatty acids, total monounsaturated	0.062 g	0.041 g
Fatty acids, total polyunsaturated	0.37 g	0.24 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	43.5 mg	29.0 mg	3%
Iron, Fe	1.20 mg	0.80 mg	7%
Magnesium, Mg	33.0 mg	22.0 mg	8%
Phosphorus, P	45.0 mg	30.0 mg	4%
Potassium, K	210 mg	140 mg	4%
Sodium, Na	1.50 mg	1.00 mg	0%
Zinc, Zn	0.38 mg	0.25 mg	3%
Copper, Cu	0.18 mg	0.12 mg	20%
Selenium, Se	0.60 µg	0.40 µg	1%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	9.00 µg	6.00 µg	1%
Carotene, beta	102 µg	68.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	1.75 mg	1.17 mg	12%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	177 µg	118 µg
Vitamin C, total ascorbic acid	4.65 mg	3.10 mg	5%
Thiamin	0.044 mg	0.029 mg	4%
Riboflavin	0.069 mg	0.046 mg	5%
Niacin	1.81 mg	1.21 mg	11%
Vitamin B-6	0.091 mg	0.061 mg	5%
Folate, total	51.0 µg	34.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	12.8 mg	8.50 mg	2%
Vitamin K (phylloquinone)	29.7 µg	19.8 µg	25%
Folic acid	0 µg	0 µg
Folate, food	51.0 µg	34.0 µg
Folate, DFE	51.0 µg	34.0 µg	13%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.015 g	0.010 g
SFA 18:0	0.0030 g	0.0020 g
MUFA 18:1	0.057 g	0.038 g
PUFA 18:2	0.24 g	0.16 g
PUFA 18:3	0.12 g	0.082 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0045 g	0.0030 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709274: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat blackberries

USDA lists 6 preparations of blackberries. The blackberries page puts them side by side, per 100 g and per portion.

Compare every blackberries preparation

Next questions

Foods high in fibermore fiber per 100 g than 89% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov