Blackberries

Blackberries

Blackberries, also known as brambles, are the largest of the wild berries.

With their deep, purple-black color, these berries are loaded with powerful antioxidants including anthocyanins and are also high in fiber and vitamin C.

Estimated Glycemic Load=4
Antioxidant Score (ORAC)=5,347

The Benefits

*Excellent Source of: Fiber, Vitamin C, Vitamin K, Manganese
*Good Source of:
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Soy, No Dairy, No Poultry, No Molds, No Tubers, No Citrus, No Nightshade, No Legumes, No Grains, No Corn, No Yeast, No Peanuts

Selecting and Storing

Blackberries are widely cultivated in the United States and are available, depending on the region, from May through August. Look for plump, deep-colored berries sans hull. If the hulls are still attached, the berries are immature and were picked too early; the flavor will be tart. Fresh blackberries are best used immediately but they may be refrigerated, lightly covered and preferably in a single layer, for 1 to 2 days.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) BLACKBERRIES,RAW

OMEGA-6 / OMEGA-3 RATIO: 0

Calories: 62

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.71 g	*
Saturated Fat	0.02 g	*
Monosaturated Fat	0.07 g	*
Polyunsaturated Fat	0.4 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	0 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	13.8 g	*
Sugars	7 g	*
Fiber	7.6 g	*
Protein	2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	308.2 IU	6%
Vitamin C	30.2mg	50%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	0 mg	0%
Vitamin B12	0 mcg	0%
Vitamin K	28.5 mg	36%
Folate	36 mcg	9%
Niacin	0 mg	0%
Riboflavin	0.04 mg	2%
Thiamin	0.03 mg	2%
MINERALS
Calcium	41.8 mg	4%
Copper	0 mg	0%
Iron	0.89 mg	5%
Magnesium	28.8 mg	7%
Manganese	0.93 mg	46%
Phosphorous	31.7 mg	3%
Potassium	233.3 mg	7%
Selenium	0.58 mcg	1%
Sodium	1.4 mg	0%
Zinc	0.76 mg	5%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	184.3 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	169.9 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).