17 Fit Food calories Fruit and berries
Blackberries calories and nutrition facts
Per 100 g: 43 kcal — 1.4 g protein, 0.49 g fat and 4.3 g carbs.
Blackberries grow wild in hedgerows across Britain and are farmed for supermarkets in North America, eaten fresh, baked into cobblers and crumbles or blended into smoothies. Fresh ones have about 43 kcal per 100 g. They contain vitamin C and vitamin K, and frozen berries are handy for smoothies and baking all year.
- Source of protein
- High in fibre
- Fat-free
- Salt-free
- Protein 13%
- Fat 10%
- Carbs 40%
- Other 37%
In everyday portions
- 100 kcal is 235 g this much of it gives 100 kcal
- Energy density Very low 0.43 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fresh | 43 | 1.4 | 0.5 | 4.3 |
| Frozen | 64 | 1.2 | 0.4 | 10.7 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Fresh
Energy and macros
- Energy 43 kcal 2%
- Protein 1.4 g 3%
- Fat 0.49 g <1%
- Carbs available, without fibre 4.3 g 2%
- Fibre 5.3 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 13%
- Fat 10%
- Carbs 40%
- Other 37%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 11 µg 1%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 10%
- Vitamin K 19.8 µg 26%
- Vitamin C 21 mg 26%
- Vitamin B1 thiamin 0.02 mg 2%
- Vitamin B2 riboflavin 0.026 mg 2%
- Vitamin B3 niacin 0.646 mg 4%
- Vitamin B5 pantothenic acid 0.276 mg 5%
- Vitamin B6 0.03 mg 2%
- Folate B9 25 µg 12%
- Vitamin B12 0 µg 0%
- Choline 8.5 mg
Minerals
- Potassium 162 mg 8%
- Calcium 29 mg 4%
- Phosphorus 22 mg 3%
- Magnesium 20 mg 5%
- Iron 0.62 mg 4%
- Zinc 0.53 mg 5%
- Copper 0.165 mg 16%
- Manganese 0.646 mg 32%
- Selenium 0.4 µg <1%
- Iodine 1 µg <1%
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Fat-free
- Salt-free
- High in manganese
- Source of vitamin K
- Source of vitamin C
- Source of copper
Frozen
Energy and macros
- Energy 64 kcal 3%
- Protein 1.2 g 2%
- Fat 0.43 g <1%
- Carbs available, without fibre 10.7 g 4%
- Fibre 5 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 7%
- Fat 6%
- Carbs 67%
- Other 20%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 6 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 10%
- Vitamin K 19.8 µg 26%
- Vitamin C 3.1 mg 4%
- Vitamin B1 thiamin 0.029 mg 3%
- Vitamin B2 riboflavin 0.046 mg 3%
- Vitamin B3 niacin 1.2 mg 8%
- Vitamin B5 pantothenic acid 0.151 mg 3%
- Vitamin B6 0.061 mg 4%
- Folate B9 34 µg 17%
- Vitamin B12 0 µg 0%
- Choline 8.5 mg
Minerals
- Potassium 140 mg 7%
- Calcium 29 mg 4%
- Phosphorus 30 mg 4%
- Magnesium 22 mg 6%
- Iron 0.8 mg 6%
- Zinc 0.25 mg 2%
- Copper 0.12 mg 12%
- Manganese 1.2 mg 61%
- Selenium 0.4 µg <1%
- Iodine no data
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Fat-free
- Salt-free
- High in manganese
- Source of vitamin K
- Source of folate
Fruit and berries
Among fruit and berries
The category in the 17 Fit catalog: 145 foods. Compared per 100 g.
- 82% Fewer calories than 82% of fruit and berries.
- 74% More protein than 74% of fruit and berries.
- 78% More fibre than 78% of fruit and berries.
- 88% More manganese than 88% of fruit and berries.
- 87% More vitamin K than 87% of fruit and berries.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Fruit and berries17 Fit
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 173946.
The vitamins and minerals it lacked come from CoFID (United Kingdom).
Carbs are available carbohydrates, without fibre, as on EU labels.