Blackberries

Fruits 3 variants

Blackberries is consistently high in these nutrients across all variants, regardless of preparation or processing.

Manganese > 86% Vitamin K > 82% Vitamin E > 73%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
raw	1.5	> 17%
canned, heavy syrup, solids and liquids	1.3	> 15%
frozen, unsweetened	1.2	> 14%

Variant	Iron (mg)	All foods
frozen, unsweetened	0.8	> 33%
canned, heavy syrup, solids and liquids	0.7	> 28%
raw	0.2	> 10%

Variant	Magnesium (mg)	All foods
frozen, unsweetened	22.0	> 50%
raw	20.6	> 45%
canned, heavy syrup, solids and liquids	17.0	> 33%

Variant	Zinc (mg)	All foods
frozen, unsweetened	0.3	> 19%
raw	0.2	> 14%
canned, heavy syrup, solids and liquids	0.2	> 14%

Variant	Calcium (mg)	All foods
frozen, unsweetened	29.0	> 58%
canned, heavy syrup, solids and liquids	21.0	> 50%
raw	15.4	> 40%

Variant	Potassium (mg)	All foods
raw	167.4	> 32%
frozen, unsweetened	140.0	> 26%
canned, heavy syrup, solids and liquids	99.0	> 15%

Variant	Phosphorus (mg)	All foods
frozen, unsweetened	30.0	> 16%
raw	20.2	> 11%
canned, heavy syrup, solids and liquids	14.0	> 8%

Variant	Dietary Fiber (g)	All foods
raw	5.3	> 81%
frozen, unsweetened	5.0	> 80%
canned, heavy syrup, solids and liquids	3.4	> 69%

Variant	Vitamin C (mg)	All foods
raw	15.4	> 74%
frozen, unsweetened	3.1	> 47%
canned, heavy syrup, solids and liquids	2.8	> 45%

Variant	Vitamin E (mg)	All foods
frozen, unsweetened	1.2	> 81%
raw	1.2	> 81%
canned, heavy syrup, solids and liquids	0.8	> 73%

Variant	Folate (µg)	All foods
frozen, unsweetened	34.0	> 71%
canned, heavy syrup, solids and liquids	27.0	> 67%
raw	25.0	> 66%

Variant	Choline (mg)	All foods
frozen, unsweetened	8.5	> 21%
raw	8.5	> 21%
canned, heavy syrup, solids and liquids	5.7	> 14%