Food · Fruits and Fruit Juices
Blackberries nutrition facts
A typical portion of blackberries (1 cup; 144 g, raw (SR Legacy)) has 60 calories and 2g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 43 calories (raw) to 92 (canned, heavy syrup, solids and liquids).
Nutrition Facts
* 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 for Blackberries, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.4g
- more than 19% of 8,218 USDA reference foods
- Calories per 100 g
- 43
- more than 11% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 144 g in USDA's record for Blackberries, raw (FDC 173946); across 4 records of blackberries USDA weighs it at 144 to 256 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 79% carbohydrate, 9% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 173946), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of blackberries USDA describes
Canned, heavy syrup, solids and… has the most calories per 100 g (92); the fewest: Raw (SR Legacy) (43)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Blackberries, raw (SR Legacy)Same values: Blackberries, raw | 43 | 1.4 g | 0.5 g | 1 mg |
| Blackberries, raw (Foundation) | 1.5 g | n/a | 2 mg | |
| Blackberries, canned, heavy syrup, solids and liquids | 92 | 1.3 g | 0.1 g | 3 mg |
| Blackberries, frozen, unsweetenedSame values: Blackberries, frozen | 64 | 1.2 g | 0.4 g | 1 mg |
Every nutrient in this record (85)
The portion is 1 cup (144 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.00 g | 1.39 g | 4% |
| Total lipid (fat) | 0.71 g | 0.49 g | 1% |
| Carbohydrate, by difference | 13.8 g | 9.61 g | 5% |
| Ash | 0.53 g | 0.37 g | |
| Energy | 61.9 kcal | 43.0 kcal | |
| Starch | 0 g | 0 g | |
| Sucrose | 0.10 g | 0.070 g | |
| Glucose | 3.33 g | 2.31 g | |
| Fructose | 3.46 g | 2.40 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0.10 g | 0.070 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 127 g | 88.2 g | |
| Total Sugars | 7.03 g | 4.88 g | |
| Galactose | 0.043 g | 0.030 g | |
| Fiber, total dietary | 7.63 g | 5.30 g | 27% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.020 g | 0.014 g | 0% |
| Fatty acids, total monounsaturated | 0.068 g | 0.047 g | |
| Fatty acids, total polyunsaturated | 0.40 g | 0.28 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 41.8 mg | 29.0 mg | 3% |
| Iron, Fe | 0.89 mg | 0.62 mg | 5% |
| Magnesium, Mg | 28.8 mg | 20.0 mg | 7% |
| Phosphorus, P | 31.7 mg | 22.0 mg | 3% |
| Potassium, K | 233 mg | 162 mg | 5% |
| Sodium, Na | 1.44 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.76 mg | 0.53 mg | 7% |
| Copper, Cu | 0.24 mg | 0.17 mg | 26% |
| Manganese, Mn | 0.93 mg | 0.65 mg | 40% |
| Selenium, Se | 0.58 µg | 0.40 µg | 1% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 15.8 µg | 11.0 µg | 2% |
| Carotene, beta | 184 µg | 128 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.68 mg | 1.17 mg | 11% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 170 µg | 118 µg | |
| Tocopherol, beta | 0.058 mg | 0.040 mg | |
| Tocopherol, gamma | 1.93 mg | 1.34 mg | |
| Tocopherol, delta | 1.30 mg | 0.90 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 30.2 mg | 21.0 mg | 34% |
| Thiamin | 0.029 mg | 0.020 mg | 2% |
| Riboflavin | 0.037 mg | 0.026 mg | 3% |
| Niacin | 0.93 mg | 0.65 mg | 6% |
| Pantothenic acid | 0.40 mg | 0.28 mg | |
| Vitamin B-6 | 0.043 mg | 0.030 mg | 3% |
| Folate, total | 36.0 µg | 25.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 12.2 mg | 8.50 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 28.5 µg | 19.8 µg | 24% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 36.0 µg | 25.0 µg | |
| Folate, DFE | 36.0 µg | 25.0 µg | 9% |
| Betaine | 0.43 mg | 0.30 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| 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 | 0.017 g | 0.012 g | |
| SFA 18:0 | 0.0043 g | 0.0030 g | |
| MUFA 18:1 | 0.063 g | 0.044 g | |
| PUFA 18:2 | 0.27 g | 0.19 g | |
| PUFA 18:3 | 0.14 g | 0.094 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 | 0.0058 g | 0.0040 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 173946: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in blackberries?
60 in 1 cup (144 g) of raw (SR Legacy); 43 to 92 per 100 g across USDA's descriptions.
How much protein is in blackberries?
2g in 1 cup; 1.4 g per 100 g.
How much sodium is in blackberries?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov