Blackberries
BLS 4.0 food: Blackberry raw (Brombeere roh), code F303100 · cross-reference USDA FDC #173946
Per portion (100 g)
49 kcalenergy
1.3 gprotein
3.2 gfibre
0.2 gfat
10.2 gcarbohydrate
Verified benefits — authorised EU health claims
Blackberries meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of gums.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 15 more authorised claims
Vitamin C contributes to normal psychological function.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 17 mg per 100 g = 21 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 19.8 µg per 100 g = 26 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 19.8 µg per 100 g = 26 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 0.74 mg per 100 g = 37 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 0.74 mg per 100 g = 37 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 49 kcal | 49 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 1.3 g | 1.3 g | BLS PROT625 · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Fat | 0.2 g | 0.2 g | BLS FAT · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Carbohydrate (available) | 10.2 g | 10.2 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 5.4 g | 5.4 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 3.2 g | 3.2 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 1 g | 1 g | BLS FIBSOL · Laboratory analysis | |
| Water | 87.5 g | 87.5 g | BLS WATER · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0 g | 0 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0 g | 0 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.1 g | 0.1 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0 g | 0 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0 g | 0 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.1 g | 0.1 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.1 g | 0.1 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 0 g | 0 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 10 µg | 10 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 1.4 mg | 1.4 mg | 12 % | BLS VITE · Scientific literaturereferenceConverted value from: Chun, J., et al.; Tocopherol and tocotrienol contents of raw and processed fruits and vegetables in the United States diet; Journal of Food Composition and Analysis; 2006; 19; 2-3 |
| Vitamin K | 19.8 µg | 19.8 µg | 26 % | BLS VITK · Calculated by formula |
| Vitamin C | 17 mg | 17 mg | 21 % | BLS VITC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Thiamin (vitamin B1) | 0.03 mg | 0.03 mg | 3 % | BLS THIA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Riboflavin (vitamin B2) | 0.04 mg | 0.04 mg | 3 % | BLS RIBF · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Niacin (vitamin B3) | 0.42 mg | 0.42 mg | 3 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.22 mg | 0.22 mg | 4 % | BLS PANTAC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Vitamin B6 | 0.05 mg | 0.05 mg | 4 % | BLS VITB6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Biotin | 1.6 µg | 1.6 µg | 3 % | BLS BIOT · Übernommener Wert |
| Folate | 44 µg | 44 µg | 22 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 8.5 mg | 8.5 mg | USDA FDC 173946 |
Minerals & trace elements
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 1 mg | 1 mg | BLS NA · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Potassium | 154 mg | 154 mg | 8 % | BLS K · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Calcium | 16 mg | 16 mg | 2 % | BLS CA · Aggregated from several sourcesreferenceDe Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Magnesium | 17 mg | 17 mg | 5 % | BLS MG · Aggregated from several sourcesreferenceDe Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Phosphorus | 24 mg | 24 mg | 3 % | BLS P · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Iron | 0.6 mg | 0.6 mg | 4 % | BLS FE · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2011; 2011 Public Health England, Nutrient analysis of fruits and vegetables. 2017 De Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 |
| Zinc | 0.18 mg | 0.18 mg | 2 % | BLS ZN · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2011; 2011 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Public Health England, Nutrient analysis of fruits and vegetables. 2017 De Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 |
| Iodine | 1 µg | 1 µg | 1 % | BLS ID · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Selenium | 0.4 µg | 0.4 µg | 1 % | USDA FDC 173946 |
| Copper | 0.09 mg | 0.09 mg | 9 % | BLS CU · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2011; 2011 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Manganese | 0.74 mg | 0.74 mg | 37 % | BLS MN · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2011; 2011 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| fluoride | 0.02 mg | 0.02 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.02 g | 0.02 g | BLS HIS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Isoleucine | 0.01 g | 0.01 g | BLS ILE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Leucine | 0.06 g | 0.06 g | BLS LEU · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Lysine | 0.05 g | 0.05 g | BLS LYS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Methionine | 0 g | 0 g | BLS MET · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Phenylalanine | 0.04 g | 0.04 g | BLS PHE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Threonine | 0.04 g | 0.04 g | BLS THR · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Tryptophan | 0.0 g | 0.0 g | BLS TRP · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Valine | 0.04 g | 0.04 g | BLS VAL · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.