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Nutritional Info: Blackberries, wild, raw (Alaska Native)

The USDA reference number for this food is: 35015
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Blackberries, wild, raw (Alaska Native)

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

52
Calories from Fat 10
 

% Daily Value*

 

Total Fat

1g
2%
 
Saturated Fat 0g~
 
Trans Fat 0g
 

Cholesterol

0mg
~
 

Sodium

6mg
0%
 

Total Carbohydrate

10g
3%
 
Dietary Fiber 3g13%
 
Sugars 4g
 

Protein

1g
 
Vitamin A1% · Vitamin C0%
 
Calcium0% · Iron1%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Wild Blackberries
Wild Blackberries

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Calories

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories52 kcal218 kJ3%
 
from Carbs39.4 kcal164.68 kJ
 
from Fat9.6 kcal40.29 kJ
 
from Protein3.4 kcal14.06 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 100 grams of Blackberries, wild, raw (Alaska Native)


Vitamin Content

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 46 IU 1%
 
Vitamin B6 0.039 mg 2%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 4.7 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) 0.91 mg 5%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 5.9 mcg 7%
 
Thiamin 0.06 mg 4%
 
Riboflavin 0.144 mg 8%
 
Niacin 0.314 mg 2%
 
Pantothenic Acid 1.258 mg 13%
 
Folate 11 mcg 3%
 
Folate, Food 11 mcg 3%
 
Folate, DFE 11 mcg DFE 3%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 100g (3.53 oz) of Blackberries, wild, raw (Alaska Native) contains. Vitamin RDI for 100 grams of Blackberries, wild, raw (Alaska Native)


Mineral Content

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 5 mg 0%
 
Iron 0.21 mg 1%
 
Magnesium 4 mg 1%
 
Phosphorus 11 mg 1%
 
Potassium 75 mg 2%
 
Sodium 6 mg 0%
 
Zinc 0.15 mg 1%
 
Copper 0.222 mg 11%
 
Manganese 0.287 mg 14%
 
Selenium ~
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 100g (3.53 oz) of Blackberries, wild, raw (Alaska Native) contains. Mineral RDI for 100 grams of Blackberries, wild, raw (Alaska Native)


Protein and Amino Acids

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein0.84g2%
 

Essential Aminos

 
Histidine
 
Isoleucine
 
Leucine
 
Lysine
 
Methionine
 
Phenylalanine
 
Threonine
 
Tryptophan
 
Valine
 

Non-essential Aminos

 
Arginine
 
Alanine
 
Aspartate
 
Cystine
 
Glutamate
 
Glycine
 
Hydroxyproline
 
Proline
 
Serine
 
Tyrosine
 
Methionine + Cystine† ~
 
Phenylalanine + Tyrosine† ~
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. We only have basic data on the amount of protein contained in Blackberries, wild, raw (Alaska Native) and not the breakdown of amino acid content.


Carbohydrate Content

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates9.84g3%
 
Dietary Fiber3.2g13%
 
Starch0g
 
Sugars3.65g
 
Sucrose0.01g
 
Glucose1.69g
 
Fructose1.95g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
100g (3.53 oz) grams of Blackberries, wild, raw (Alaska Native) contains 9.84 grams of carbohydrates which is 3% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 100 grams of Blackberries, wild, raw (Alaska Native) contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat1.07g2%
 
Total Omega-3 Fatty Acids0g
 
Total Omega-6 Fatty Acids0g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

~
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]~
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]~
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

~
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]~
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

~
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]~
 
Linolenic Acid   [Octadecatrienoic Acid]~
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Blackberries, wild, raw (Alaska Native) in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 100 grams of Blackberries, wild, raw (Alaska Native)
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water88.05g
 
Ash0.21g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol~
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Blackberries, wild, raw (Alaska Native):

Blackberries, wild, raw (Alaska Native) is a good source of Pantothenic Acid, Copper, Manganese and Fiber. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 100
Athletic Diet - Low Fat, High Protein and Carbs 47
Low Fat Diet (e.g. Jenny Craig) 26
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 90
Low Sodium Diet 97
Low Glycemic Index Diet (e.g. South Beach Diet) 38
Low Protein Diet 92
Horizontal bar chart


How long will it take to burn 52 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 52 calories contained in 100g (3.53 oz)g of Blackberries, wild, raw (Alaska Native). The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 52 calories
Stretching17 mins(180 cal/hr)
Walking (3.5 mph)11 mins(280 cal/hr)
Bicycling (<10 mph)11 mins(290 cal/hr)
Dancing9 mins(330 cal/hr)
Light gardening/yard work9 mins(330 cal/hr)
Golf (walking and carrying clubs)9 mins(330 cal/hr)
Hiking8 mins(370 cal/hr)
Amount of Vigorous exercise to burn 52 calories
Weight lifting (vigorous effort)7 mins(440 cal/hr)
Heavy yard work (chopping wood)7 mins(440 cal/hr)
Basketball (vigorous)7 mins(440 cal/hr)
Walking (4.5 mph)7 mins(460 cal/hr)
Aerobics6 mins(480 cal/hr)
Swimming (slow freestyle laps)6 mins(510 cal/hr)
Running/jogging (5 mph)5 mins(590 cal/hr)
Bicycling (>10 mph)5 mins(590 cal/hr)
Exercise profile for 100g (3.53 oz) of Blackberries, wild, raw (Alaska Native)

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Blackberries, wild, raw (Alaska Native)" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 23 Oct 2017 https://skipthepie.org/ethnic-foods/blackberries-wild-raw-alaska-native/

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