The Core Nutritional Breakdown of 150g Blackberries
A 150-gram serving of raw blackberries provides a low-calorie, nutrient-dense boost to your diet. This portion offers an excellent source of dietary fiber, a significant percentage of your recommended daily intake for vitamins C and K, and a host of other beneficial compounds. It's a powerhouse for digestive health, immune function, and cellular protection.
Macronutrients and Calorie Count
For a mere 65 calories, 150g of blackberries packs a significant punch without adding much to your total energy intake. The macronutrient profile is balanced and supports overall health:
- Carbohydrates: Roughly 14g, most of which comes from natural sugars (around 7g) and, most importantly, dietary fiber.
- Fiber: A whopping 8g, which constitutes over a quarter of the daily value for fiber and is a key contributor to satiety and gut health.
- Protein: About 2g, a modest but valuable amount for a fruit.
- Fat: Less than 1g, making it a virtually fat-free snack.
Vitamins and Minerals
Beyond the basic macros, what's in 150g of blackberries is a wide spectrum of essential vitamins and minerals that perform vital functions throughout the body. The search results provide details on the daily value (DV) percentages for key nutrients.
- Vitamin C: Provides approximately 35% of the DV, which is crucial for immune function, collagen production, and antioxidant protection.
- Vitamin K: Delivers 25% of the DV, a nutrient essential for blood clotting and bone metabolism.
- Manganese: Offers about 42% of the DV, which plays a role in energy metabolism and immune function.
- Copper: Contributes about 28% of the DV, important for iron metabolism and energy production.
- Folate (Vitamin B9): With 9% of the DV, folate is necessary for cell growth and DNA formation.
- Other Minerals: Contains smaller but valuable amounts of calcium, iron, magnesium, and potassium.
Antioxidants and Bioactive Compounds
The deep, dark color of blackberries is a visual indicator of their rich antioxidant content. A 150g serving is loaded with compounds that fight cellular damage and inflammation.
- Anthocyanins: The flavonoids responsible for the berry's color, which have powerful anti-inflammatory and neuroprotective properties.
- Ellagic Acid: A type of polyphenol with known antioxidant and potential anti-cancer properties.
- Other Phenolic Acids: Including gallic and chlorogenic acids, which also contribute to the berry's antioxidant activity.
Blackberries vs. Blueberries: A Nutritional Comparison
While both blackberries and blueberries are considered superfoods, their nutritional profiles have subtle differences. The following table highlights a comparison based on a 100g serving size, proportionally similar to a 150g serving.
| Nutrient (per 100g) | Blackberries | Blueberries | Key Difference |
|---|---|---|---|
| Energy | ~43 kcal | ~57 kcal | Blackberries are slightly lower in calories. |
| Total Carbohydrates | ~6.53 g | ~14.5 g | Blueberries have more carbohydrates and sugars. |
| Dietary Fiber | ~5.20 g | ~2.4 g | Blackberries are significantly higher in fiber. |
| Vitamin C | ~38 mg | ~9.7 mg | Blackberries offer substantially more vitamin C. |
| Vitamin K | ~14.1 µg | ~19.3 µg | Blueberries are slightly higher in vitamin K. |
| Manganese | ~1.10 mg | ~0.34 mg | Blackberries contain more than three times the manganese. |
| Glycemic Index | ~25 | ~53 | Blackberries have a lower GI, causing smaller blood sugar spikes. |
How to Incorporate Blackberries into Your Diet
Adding blackberries to your diet is both easy and delicious, whether fresh or frozen. A 150g serving can be part of many meals or snacks. Here are a few ideas:
- Snack: Enjoy them on their own for a simple, natural, and satisfying treat.
- Smoothies: Blend frozen blackberries with yogurt, milk, and other fruits for a nutritious start to your day.
- Breakfast Toppings: Add fresh or thawed berries to oatmeal, Greek yogurt, or pancakes.
- Salads: Toss a handful into a green salad for a burst of color and tangy flavor.
- Baked Goods: Fold them into muffins, bread, or even a healthy blackberry chia jam.
- Desserts: Create a healthy crisp or compote for a natural, antioxidant-rich dessert.
The Health Benefits Driven by Blackberry Nutrients
Eating a regular serving of blackberries, like 150g, provides numerous health benefits thanks to its unique nutritional profile. The high fiber content supports digestive health, promoting regularity and feeding beneficial gut bacteria. The powerful antioxidants, particularly anthocyanins, protect against oxidative stress, which is linked to chronic diseases. This anti-inflammatory and antioxidant effect also benefits heart health, potentially lowering LDL cholesterol and protecting blood vessels. Blackberries have been studied for their cognitive benefits, with research suggesting their polyphenols may help improve motor and cognitive skills. The combination of vitamin C, K, and manganese contributes to immune support and bone strength. Additionally, the low calorie and high fiber content make blackberries a great aid for weight management, promoting fullness and satiety.
Conclusion: The Nutrient-Rich Powerhouse
To summarize what's in 150g of blackberries is to highlight a concentrated source of essential nutrients. This modest serving delivers significant fiber, a strong dose of vitamins C and K, and an impressive array of disease-fighting antioxidants. By making these berries a regular part of your diet, you support your digestive, immune, heart, and brain health in a delicious and low-calorie way. Whether fresh, frozen, or incorporated into various recipes, blackberries offer a simple and effective path to improved nutrition.
For more detailed nutritional information on many food items, including berries, you can consult authoritative resources like the USDA's database: SNAP-Ed Connection - USDA.
