Macronutrient Profile of 6 Ounces of Blackberries
For a standard 6-ounce container of fresh blackberries, the macronutrient breakdown is quite favorable for a healthy diet, particularly due to its high fiber content and low calorie count. While exact figures can vary slightly based on the berry's ripeness and variety, the following provides a reliable estimate based on available nutritional data.
Carbohydrates in 6 oz of Blackberries
The majority of calories in blackberries come from carbohydrates, but they are a fantastic source of dietary fiber, which significantly lowers their net carb count.
- Total Carbohydrates: A 6 oz serving typically contains about 14 to 16 grams of total carbohydrates.
- Dietary Fiber: The most impressive aspect of blackberries is their high fiber content. The same 6 oz portion can contain between 7 and 9 grams of dietary fiber. This is a substantial amount, contributing to digestive health and promoting satiety.
- Net Carbohydrates: By subtracting the dietary fiber from the total carbohydrates, you get the net carbs. For a 6 oz serving, the net carbs are around 7 to 9 grams, making them a suitable fruit option for low-carb or ketogenic diets.
Protein in 6 oz of Blackberries
Blackberries are not a significant source of protein, but they do provide a small amount.
- Protein Content: Expect to find about 1 to 2 grams of protein in a 6 oz serving of blackberries. While a small quantity, it contributes to your overall daily protein intake.
Fat in 6 oz of Blackberries
Like most fruits, blackberries are naturally low in fat.
- Total Fat: A 6 oz serving contains less than 1 gram of total fat, with virtually no saturated fat.
- Healthy Fats: The minimal fat content in blackberries is primarily healthy, unsaturated fat.
Comparison of Blackberries with Other Berries (per 6 oz serving)
To put the macronutrients of blackberries into context, here is a comparison with other popular berries. Note that these are approximations based on average nutrition data.
| Nutrient | Blackberries | Blueberries | Strawberries |
|---|---|---|---|
| Calories | ~73 kcal | ~85 kcal | ~55 kcal |
| Total Carbs | ~16 g | ~21 g | ~13 g |
| Dietary Fiber | ~9 g | ~3.5 g | ~4 g |
| Net Carbs | ~7 g | ~17.5 g | ~9 g |
| Protein | ~2 g | ~1 g | ~1 g |
| Fat | ~1 g | ~0.5 g | ~0.5 g |
This comparison highlights blackberries' unique advantage: their exceptionally high fiber content relative to other popular berries, resulting in fewer net carbs and greater digestive benefits.
Health Benefits Beyond Macros
Beyond their macronutrient composition, blackberries offer a wealth of other health-promoting properties.
- Rich in Antioxidants: Blackberries contain high levels of phytochemicals called anthocyanins, which are responsible for their dark color. These antioxidants help fight oxidative stress, potentially lowering the risk of chronic diseases like heart disease and cancer.
- Excellent Source of Vitamins: They are a potent source of Vitamin C, which is essential for immune function, skin health, and iron absorption. Blackberries also provide a good amount of Vitamin K, crucial for blood clotting and bone health.
- Improves Digestive Health: The high dietary fiber content aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
- Supports Brain Health: The antioxidants in blackberries have been linked to improved cognitive function and may help protect against age-related mental decline.
Delicious Ways to Incorporate Blackberries
Integrating a 6 oz serving of blackberries into your daily meals is both easy and tasty.
- Smoothies: Blend blackberries with yogurt, spinach, and a splash of milk for a nutrient-dense and delicious smoothie.
- Toppings: Sprinkle them over oatmeal, pancakes, or yogurt for added flavor, fiber, and texture.
- Salads: Toss a handful into a spinach salad with feta cheese and walnuts for a sweet and savory contrast.
- Sauces: Create a simple blackberry compote by simmering them with a little honey or maple syrup to serve over waffles, desserts, or meats.
How to Measure Your Serving
Measuring your blackberries for accurate macro tracking is simple. You can use a digital kitchen scale to measure out exactly 6 ounces (170 grams). Alternatively, a standard clamshell of fresh blackberries often contains this exact quantity, making it easy to grab and go.
Conclusion
To summarize, 6 oz of blackberries offers approximately 70-75 calories, with the primary macronutrient being about 16g of total carbohydrates, an impressive 7-9g of dietary fiber, less than 1g of fat, and 1-2g of protein. The high fiber content results in a low net carb count, making them an excellent fruit choice for various dietary preferences. By providing a rich supply of antioxidants, vitamins, and fiber, blackberries are a powerful addition to a health-conscious diet. Enjoy them fresh, in smoothies, or as a topping to reap their full nutritional benefits.
Authoritative Source
For detailed nutritional information directly from the source, consult the USDA FoodData Central database. The nutrition facts provided in this article align with data compiled from various food nutrition tracking sites, referencing USDA data.
What are the macros for 6 oz of blackberries? - Key Takeaways
- Calories: 6 oz of blackberries contains approximately 70-75 calories, making them a low-calorie fruit choice.
- Carbohydrates: The serving size provides about 16 grams of total carbohydrates, with a significant portion coming from fiber.
- High Fiber Content: A 6 oz serving boasts around 7-9 grams of dietary fiber, promoting digestive health and satiety.
- Low Net Carbs: With high fiber offsetting total carbs, the net carb count is low, typically 7-9 grams.
- Minimal Fat: The fat content is very low, usually under 1 gram per 6 oz serving.
- Modest Protein: Blackberries offer a small amount of protein, around 1-2 grams.
- Nutrient-Dense: Beyond macros, blackberries are rich in antioxidants, Vitamin C, and Vitamin K, supporting overall health.
