Nutritional Values
How Many Calories in Blackberries?
1 cană (144g) = 62 kcal
Nutritional Values per 100g
43
Calories
1.4g
Protein
9.6g
Carbohydrates
0.5g
Fat
Fiber5.3g
Sugar4.9g
Standard Serving
1 cană (144g) contains 62 calories.
Best time: Anytime, as a snack, in yogurt or smoothies
Benefits
- ✓Exceptional fiber content for a fruit (5.3g/100g), useful for fullness and digestive health
- ✓Very rich in anthocyanins and other antioxidants, responsible for the deep color and linked to cardiovascular benefits
- ✓Good source of vitamin C and vitamin K
- ✓Low glycemic index thanks to the fiber, with less impact on blood sugar compared to sweeter fruits
- ✓Moderate caloric content (43 kcal/100g), a good compromise between sweetness and caloric density
Considerations
- !Spoils quickly after purchase - best eaten within 2-3 days or frozen
- !The small seeds can be uncomfortable for some people with digestive sensitivity
- !Store-bought blackberries can carry pesticide residue if not washed well, like any thin-skinned berry
FitAzi Tip
FitAzi recommends fresh or frozen blackberries, added to Greek yogurt or oats, for a high fiber and antioxidant intake at few calories. If fresh, eat them within 2-3 days or freeze them immediately to preserve texture and nutrients.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.