28 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in blackberries?
21.6kcal
in an 80 g portion
27 kcal per 100 g.
Source: UK CoFID 2021, record 14-388, 11 analysed samples. Checked 5 October 2026.
0.16 gFat
0.88 gProtein
2.7 gFibre
28 %Daily manganese
What’s in an 80 g portion
More than half of a portion is water. The rest is 4.5 g carbohydrate and 2.7 g fibre.
- 0.16 gFat
- 0.88 gProtein
- 4.5 gCarbohydrate
- 2.7 gFibre
- 70 gWater
- 1.8 gMinerals and the rest
Below average for fruit
Blackberries are 27 kcal per 100 g. The 143 fruit in this database average 68.8.
Blackberries27
Fruit average68.8
Low in fat
0.2 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.16 g
Vitamins and minerals in blackberries
One of the 22 recorded reach the “high in” level. Manganese leads.
Only a trace
- Selenium
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Manganese0.55 mg, 28 %
Vitamin E1.9 mg, 16 %
Folate0.0272 mg, 14 %
Vitamin C5.6 mg, 7 %
Potassium123 mg, 6.2 %
Copper0.06 mg, 5.6 %
Magnesium14.4 mg, 3.8 %
Pantothenic acid (vitamin B5)0.2 mg, 3.3 %
Niacin (vitamin B3)0.48 mg, 3 %
Riboflavin (vitamin B2)0.04 mg, 2.9 %
Vitamin B60.04 mg, 2.9 %
Phosphorus19.2 mg, 2.7 %
Calcium19.2 mg, 2.4 %
Chloride17.6 mg, 2.2 %
Iron0.25 mg, 1.8 %
Thiamin (vitamin B1)0.02 mg, 1.5 %
Zinc0.14 mg, 1.4 %
Vitamin A0.0056 mg, 0.7 %
Biotin0.00032 mg, 0.6 %
Iodine0.0008 mg, 0.5 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What blackberries don’t give you. And where to find it.
No recorded vitamin D or selenium, and only 1.7 % of the zinc reference intake per 100 g.
Vitamin D
0mgin blackberries
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein blackberries
Find it inKidney, pig, fried491 % per 100 g
Zinc
1.7%in blackberries, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Blackberries against other fruit
Per 100 g, blackberries have the most manganese of the 6 here, ahead of raspberries (stewed without sugar).
0.7mg
0.4mg
0.4mg
0.3mg
0.2mg
0.2mg
All values per 100 g, from the same dataset. Differences are against blackberries.
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Questions about blackberries
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of blackberries?
A typical portion (80 g, one of your five a day) gives 22 kcal. Per 100 g the figure is 27 kcal.
Is blackberries high in manganese?
Yes. Blackberries, raw have 0.69 mg manganese per 100 g, 35 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do blackberries have most of?
By share of the daily reference intake: manganese (0.69 mg, 35 %), vitamin E (2.4 mg, 20 %) and folate (0.034 mg, 17 %) per 100 g.
Are blackberries a good source of protein?
Blackberries, raw have 1.1 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-388, Blackberries, raw, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fruit
From the same group, with calories per 100 g, and the foods with the most manganese.
More fruit
- Avocado, Fuerte189 kcal
- Damsons, raw38 kcal
- Grapes, average65 kcal
- Loquats, raw28 kcal
- Olives, green, in brine, drained103 kcal
- Plums, average, stewed without sugar30 kcal
- All 143 fruit
Most manganese
- Pineapple, dried10 mg
- Pineapple, raw1.5 mg
- Loganberries, raw0.9 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide