Blackberries are a popular fruit enjoyed for their sweet-tart flavor and deep, rich color. People managing their macronutrient intake, especially those following specific dietary plans, often seek precise nutritional data. Understanding a fruit’s carbohydrate profile is the first step in evaluating how it fits into a balanced eating pattern. This analysis provides standardized data on the carbohydrate content of blackberries, using a single cup serving size as the consistent metric.
Total Carbohydrate Count in One Cup
A single cup of raw blackberries, weighing approximately 144 grams, contains a modest amount of total carbohydrates compared to many other fruits. Based on data from the United States Department of Agriculture (USDA), this standard serving size provides 13.8 grams of total carbohydrates. This total includes dietary fiber, natural sugars, and trace amounts of starch. For a 2,000-calorie daily diet, this quantity contributes a small percentage to the overall recommended daily intake.
Understanding Fiber, Sugar, and Net Carbs
The total carbohydrate count becomes more meaningful when broken down into its constituent parts: fiber and sugars. Blackberries are notable for their high dietary fiber content, delivering 7.6 grams of fiber in a one-cup serving. This fiber accounts for over half of the total carbohydrates, significantly influencing the fruit’s effect on the body. Fiber is a type of carbohydrate the body cannot digest or absorb for energy, meaning it does not raise blood sugar levels like other carbohydrates.
The remaining carbohydrates are primarily composed of natural sugars, such as fructose, glucose, and sucrose. A one-cup serving of raw blackberries contains about 7 grams of these simple sugars. This amount is low compared to many other common fruits, making blackberries a desirable option for managing sugar intake. The combination of low sugar and high fiber contributes to the fruit’s low glycemic index.
For those following carbohydrate-restricted diets, the concept of “net carbs” is used to determine the true impact on blood sugar. Net carbohydrates are calculated by subtracting the dietary fiber content from the total carbohydrate count, since fiber is not metabolized for energy. Applying this calculation reveals that a cup of blackberries contains approximately 6.2 grams of net carbs (13.8 grams total carbs minus 7.6 grams of fiber). This low net carb figure makes blackberries one of the most carbohydrate-conscious fruit choices available.
Essential Vitamins and Antioxidant Content
Beyond their favorable carbohydrate and fiber profile, blackberries are a rich source of several micronutrients. A single cup provides a substantial amount of Vitamin C, offering about 30.2 milligrams. Vitamin C supports collagen formation, acts as an antioxidant, and assists in reducing oxidative stress.
The fruit also delivers a notable amount of Vitamin K, with a cup providing around 28.5 micrograms. Vitamin K plays a role in blood clotting processes and is involved in bone metabolism. Blackberries are also an excellent source of the trace mineral Manganese, containing approximately 0.9 milligrams per serving. Manganese is a component of several enzymes and is important for bone development and the metabolism of amino acids and carbohydrates.
Blackberries owe their deep, purplish-black color to a group of phytochemicals called anthocyanins. These compounds function as powerful antioxidants that help protect cells from damage caused by unstable molecules called free radicals. The concentration of these pigments contributes to the berry’s overall health value.