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Antioxidant, fiber-rich, low calorie
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Blackberry (140 g) has 60 calories. That works out to 43 calories per 100 g. It contains 13.4 g of carbs, 2 g of protein, 0.7 g of fat and 7.4 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 140 g
60
KCAL / 140G
Carbs
13.4g
· 5% DV
Protein
2g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 7.4 g | 26% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 60 kcal |
| 1 tablespoon (chopped) | 10 g | 4 kcal |
| 1 ounce (medium) | 28 g | 12 kcal |
| 10 piece (mini) | 30 g | 13 kcal |
| ½ cup (small) | 70 g | 30 kcal |
| 100 g | 100 g | 43 kcal |
| 1 serving (medium) | 100 g | 43 kcal |
| 1 pack (medium) | 125 g | 54 kcal |
| 2 cup (large) | 280 g | 120 kcal |
Calculated from 43 calories per 100 g.
Beyaz yaban mersini is the Turkish name for a white-fruited blueberry. It is not a blackberry or a white mulberry, and genuinely white-fruited blueberries are uncommon.
Both are possible: some blueberry varieties can produce pale or white fruit, while greenish, firm berries may simply be unripe. Color alone does not reliably tell you whether a berry is ready to eat.
No. White blueberries come from blueberry plants, while white mulberries grow on mulberry trees. They are different fruits, even though both can look pale.
White blueberries are generally described as mild and sweet, with a flavor similar to familiar blueberries. Taste varies by variety and ripeness, and an unripe berry may be more tart.
Yes, ripe white blueberries can be eaten raw, just like other blueberries. Rinse them gently under running water shortly before eating, and discard any berries that are moldy or damaged.
Yes, you can use white blueberries in muffins, pancakes, pies, or sauces. They soften during cooking, and their pale color may make them less visually distinct than blue blueberries in baked goods.
Keep white blueberries unwashed in a covered container in the refrigerator, removing any crushed or moldy berries first. Wash them just before eating, since moisture can make stored berries spoil faster.
Yes. Rinse the berries gently, dry them thoroughly, and freeze them in a single layer before transferring them to a sealed container. Frozen berries work well in smoothies and cooked recipes.
Yes, if you can find a suitable white-fruited variety. Blueberries need acidic, well-drained soil and consistent moisture; check the specific plant’s climate and pollination requirements before planting.
Yes, they can be a nutritious fruit choice, providing fiber and antioxidant compounds. They do not prevent or treat disease, but you can include them among a varied selection of fruits.
Vitamins
Vitamin C
29.4mg · 33% DV
Vitamin K
27.72µg · 23% DV
Vitamin E
1.68mg · 11% DV
Folate
35µg · 9% DV
Minerals
Manganese
0.91mg · 40% DV
Copper
0.22mg · 24% DV
Potassium ⭐
227mg · 7% DV
Magnesium
28mg · 7% DV
Sodium
1.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 60 calories in 1 cup (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Beyaz yaban mersini refers to a pale-fruited blueberry, not a blackberry as the English name on some listings suggests. These small, juicy berries have a mild sweetness and a gentle tang. Eat them fresh as a snack, or add them to yoghurt, porridge, cereal and smoothies; they also work well in home baking and fruit desserts.
They offer plenty of fibre for relatively little energy: 100 g provides 43 calories. Serve them on their own or pair them with plain yoghurt and oats for a simple breakfast. If fresh berries are unavailable, frozen ones are convenient for stirring into porridge or blending into a smoothie.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.