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Blackberries are edible fruits with many species. One cup of blackberries contains 15 gramsBlackberries. Canadian Academy of Sports Nutrition caasn of carbohydrates, 8 grams of fiber and 2 grams of protein.

Average calories: 68 per one cup of fruit.


Blackberry: one cup












Vitamins found in higher amounts: vitamins C, K, B9, E, B5, A and B3.

Minerals found in higher amounts: manganese, copper, potassium, magnesium, and Iron.

Phytonutrients found in higher amounts and their health benefits: blackberries have a high ORAC (oxygen radical absorption capacity) value, with 5357 per 100 grams of fruits, which is due to the phytonutrients phenolic compounds and flavonoids, most notably the anthocyanins.They are potent antioxidants with anti-inflammatory, anti-cancer and cardioprotective activities. They help reduce blood sugar, blood cholesterol and blood pressure as well.

Other phytochemicals in blackberries are salicylic acid and carotenoids (beta-carotene, lutein, and zeaxanthin). Salicylic acid subsides pain, inflammation and fever. Carotenoids are powerful antioxidants with more effect on the eyes.

One cup of blackberries contains 134 mg of Omega-3 and 266 mg of Omega-6 fatty acids.