Blackberry Calories
Article by Sky Taylor, Diet Bites
One cup of fresh blackberries contains about 62 calories.
One cup of frozen blackberries contains about 75 calories, depending upon the brand this amount can differ.
Oh my, just look at all the healthy benefits contained inside of this beautiful gift from Mother Nature - so low in caloric values as well as in dietary fat.
But do take note because almost-all foods do contain fat - even our healthy bushel of blackberries which we must guard heavily because there is a certain Peter Rabbit who also has his tummy set on them. And when it comes to fresh blackberries, well - it's just really difficult to share.
More Healthy Notes
One entire cup contains about the same number of caloric values - or close to a fancy rice or popcorn cake. I know which selection that I'd rather have.
And if you're looking for an easy, delicious and yes - so nutritious dessert, then take a cup of 62 calories blackberries - fresh or frozen will both work well, but do thaw the frozen before using - and add a serving of your favorite coffee creamer to them.
I like the Italian Cream coffee creamer which contains 35 calories, so for about 100 calories, I can enjoy a delicious snack that I feel good about eating, without guilt.
Blackberries 'n Cream Recipe
You will need:
1/2 cup of blackberries
1/4 cup of French Vanilla Creamer (15 - 20 Kcals per Tablespoon)
Simply pour cream over blackberries; add no calorie sweetener if desired. Just like Flopsy and Mopsy, only diet friendly!
The Nutrition Facts for this Super Fruit
Now let's take a thorough look at the nutrition facts for blackberries - and would you take a look at the dietary fiber content? Wow - close to 8 dietary fiber grams per cup. That's going to keep the tummy satisfied for quite some time.
In addition, that one cup serving is accompanied with 2 protein grams which will bolster satiety power. Now we're talking about easy weight loss.....
Blackberry Calories & Nutrition Facts
| Vitamins, Minerals | Units | 100 Grams | 1 Cup of Blackberries |
| Energy, Calories in Blackberries | kcal | 43 | 62 |
| Protein | g | 1.39 | 2.00 |
| Total lipid (fat) | g | 0.49 | 0.71 |
| Carbohydrate, by difference | g | 9.61 | 13.84 |
| Fiber, total dietary | g | 5.3 | 7.6 |
| Sugars, total | g | 4.88 | 7.03 |
| Minerals | |||
| Calcium, Ca | mg | 29 | 42 |
| Iron, Fe | mg | 0.62 | 0.89 |
| Magnesium, Mg | mg | 20 | 29 |
| Phosphorus, P | mg | 22 | 32 |
| Potassium, K | mg | 162 | 233 |
| Sodium, Na | mg | 1 | 1 |
| Zinc, Zn | mg | 0.53 | 0.76 |
| Vitamins | |||
| Vitamin C, total ascorbic acid | mg | 21.0 | 30.2 |
| Thiamin | mg | 0.020 | 0.029 |
| Riboflavin | mg | 0.026 | 0.037 |
| Niacin | mg | 0.646 | 0.930 |
| Vitamin B-6 | mg | 0.030 | 0.043 |
| Folate, DFE | µg | 25 | 36 |
| Vitamin B-12 | µg | 0.00 | 0.00 |
| Vitamin A, RAE | µg | 11 | 16 |
| Vitamin A, IU | IU | 214 | 308 |
| Vitamin E (alpha-tocopherol) | mg | 1.17 | 1.68 |
| Vitamin D (D2 + D3) | µg | 0.0 | 0.0 |
| Vitamin D | IU | 0 | 0 |
| Vitamin K (phylloquinone) | µg | 19.8 | 28.5 |
| Lipids | |||
| Fatty acids, total saturated | g | 0.014 | 0.020 |
| Fatty acids, total monounsaturated | g | 0.047 | 0.068 |
| Fatty acids, total polyunsaturated | g | 0.280 | 0.403 |
| Cholesterol | mg | 0 | 0 |
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