Blackberries
100 g raw
43 kcal
Boiled, 100 g
48 kcal
Roasted, 100 g
54 kcal
Protein, fat and carbs per 100 g
- Protein
- 1.4 g
- Fat
- 0.5 g
- Carbs
- 9.6 g
- Fiber
- 5.3 g
- Sugar
- 4.9 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 43 kcal | 1.4 g | 0.5 g | 9.6 g |
| Boiled | 90% | 48 kcal | 1.5 g | 0.5 g | 10.7 g |
| Roasted | 80% | 54 kcal | 1.7 g | 0.6 g | 12 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 11 mcg | 2% |
| Vitamin C | 21 mg | 28% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 19.8 mcg | 22% |
| Vitamin B1 (thiamine) | 0.02 mg | 2% |
| Vitamin B2 (riboflavin) | 0.03 mg | 3% |
| Vitamin B3 (niacin) | 0.65 mg | 5% |
| Vitamin B6 (pyridoxine) | 0.03 mg | 2% |
| Vitamin B9 (folate) | 25 mcg | 6% |
| Choline | 8.5 mg | 2% |
| Calcium | 29 mg | 3% |
| Iron | 0.62 mg | 3% |
| Magnesium | 20 mg | 6% |
| Phosphorus | 22 mg | 3% |
| Potassium | 162 mg | 6% |
| Sodium | 1 mg | 0% |
| Zinc | 0.53 mg | 7% |
| Selenium | 0.4 mcg | 1% |
| Copper | 0.17 mg | 19% |
| Manganese | 0.65 mg | 36% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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