Foods/Fruit/Blackberries

Fruit · smoothie

Blackberries

1 cup · 144 g kcal

A fruit that's a strong source of Manganese and Vitamin C.

Macros

Per serving

not available

Energy

2.2g

Protein

not available

Carbs

not available

Fat

not available

Fiber

Protein 2.2 gCarbs 0 gFat 0 g

kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.

What a serving covers

% of a day’s needs

Per 1 cup (144 g), as a share of a reference adult — male, 35, moderately active.

55%

25%

23%

Good source of (≥ 20% RDA)

ManganeseVitamin CCopper

Pairs well with

What fills blackberries’s gaps?

Blackberries is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Phosphorus+ Omega-3 ALA+ Phosphorus+ Magnesium TofuAdds Calcium & Iron+ Calcium+ Iron+ Selenium 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Riboflavin (B2)

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup = 144 g

Generous to use, with room before it crowds out variety.

Common questions

Blackberries, in brief

What is blackberries a good source of?

Blackberries is a good source of Manganese, Vitamin C, Copper.

Is blackberries good in a smoothie?

Yes — blackberries is one of S8D's smoothie-role foods.

Keep exploring

More fruit

All foods →

Nutrient guides

Manganese Vitamin C Copper Magnesium Potassium Phosphorus

Put blackberries to work.

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