Nutritional Profile of Blackberries (Raw)
Introduction
Blackberries, with their rich, deep hue and sweet-tart flavor, are not only a culinary delight but also a powerhouse of essential nutrients. Whether enjoyed fresh, in smoothies, or as part of delectable desserts, these berries contribute significantly to a healthy diet. Packed with antioxidants, vitamins, and minerals, blackberries support overall well-being while adding a burst of natural sweetness to your meals.
Comprehensive Nutritional Breakdown
| Nutrient | Amount Per 100g | Health Benefits |
|---|---|---|
| Energy (kcal) | 43.0 | Provides a low-calorie option, making it ideal for weight management and healthy snacking. |
| Protein (g) | 1.39 | Supports muscle repair and growth, essential for overall body functions. |
| Total Fat (g) | 0.49 | Contains healthy fats that aid in nutrient absorption and heart health. |
| Saturated Fats (g) | 0.014 | Very low in saturated fats, contributing to a heart-healthy diet. |
| Carbohydrates (g) | 9.61 | A natural source of energy to fuel your day. |
| Fiber (g) | 5.3 | Promotes digestive health and helps maintain a feeling of fullness. |
| Sugar (g) | 4.88 | Contains natural sugars, offering a gentle sweetness. |
| Calcium (mg) | 29.0 | Supports strong bones and teeth. |
| Iron (mg) | 0.62 | Helps in oxygen transport and energy production in the body. |
| Magnesium (mg) | 20.0 | Essential for muscle function, nerve signaling, and maintaining heart health. |
| Phosphorus (mg) | 22.0 | Aids in the formation of strong bones and teeth. |
| Potassium (mg) | 162.0 | Supports heart health and helps regulate blood pressure. |
| Sodium (mg) | 1.0 | Extremely low in sodium, making it beneficial for heart health. |
| Zinc (mg) | 0.53 | Boosts immune function and promotes skin health. |
| Copper (mcg) | 165.0 | Vital for iron absorption and red blood cell production. |
| Manganese (mg) | 0.646 | Aids in bone formation and metabolic functions. |
| Selenium (mcg) | 0.4 | Plays a role in antioxidant activity, protecting cells from damage. |
| Vitamin C (mg) | 21.0 | Strengthens the immune system and supports collagen production. |
| Thiamin (mg) | 0.02 | Essential for energy metabolism and nervous system health. |
| Riboflavin (mg) | 0.026 | Supports cellular energy production and healthy skin. |
| Niacin (mg) | 0.646 | Promotes brain health and aids in digestion. |
| Vitamin B6 (mg) | 0.03 | Supports cognitive development and energy metabolism. |
| Folate (mcg) | 25.0 | Crucial for cell growth and development, especially during pregnancy. |
| Vitamin B12 (mcg) | 0.0 | Naturally absent in plant foods but pairs well with B12-rich foods like fortified cereals. |
| Vitamin A (mcg) | 11.0 | Promotes good vision, skin health, and a strong immune system. |
| Vitamin E (mg) | 1.17 | Acts as a powerful antioxidant, protecting cells from oxidative stress. |
| Vitamin D2 (mcg) | 0.0 | Lacking in blackberries, which can be supplemented through sun exposure or fortified foods. |
Allergen Information
Blackberries are naturally allergen-free and suitable for most diets. However, individuals with sensitivities to berries should consult with a healthcare provider before consumption.
Dietary Preferences
- Vegan-Friendly: Completely plant-based and ideal for vegan diets.
- Gluten-Free: Naturally free from gluten, safe for individuals with celiac disease or gluten sensitivity.
- Low-Carb: A great addition to low-carb and ketogenic meal plans.
- Low-Fat: Minimal fat content supports heart-healthy and weight-loss diets.
- Rich in Antioxidants: Particularly suitable for those focusing on anti-aging and wellness diets.
Culinary Tips
- Pairing Suggestions: Combine blackberries with yogurt, oatmeal, or salads for a refreshing touch.
- Storage Advice: Store in the refrigerator and consume within 3โ5 days for optimal freshness.
- Creative Uses: Try them in smoothies, jams, sauces, or baked goods for a versatile flavor profile.
Conclusion
Blackberries are a nutrient-dense superfood that deserves a place in your diet. With their low-calorie count and high fiber content, they make a satisfying snack or a perfect ingredient in countless recipes. Enjoy the vibrant taste and the myriad health benefits that these berries have to offer!
