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SuperFresh blackberries Calories
Low-calorie fresh blackberries rich in fiber, vitamin C, and vitamin K.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of SuperFresh blackberries (144 g) has 62 calories. That works out to 43 calories per 100 g. It contains 13.8 g of carbs, 2 g of protein, 0.7 g of fat and 7.6 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.
SuperFresh blackberries Nutrition Facts
Selected: 1 cup (medium) · 144 g
62
KCAL / 144G
Carbs
13.8g
· 5% DV
Protein
2g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
7.6g
· 27% 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%
SuperFresh blackberries nutrition facts table · 1 cup (medium) (144 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.44 mg | 0% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 7.6 g | 27% |
| 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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How Many Calories in 1 Cup of SuperFresh blackberries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 144 g | 62 kcal |
| 1 tablespoon (chopped) | 9 g | 4 kcal |
| 5 piece (small) | 25 g | 11 kcal |
| 1 ounce (small) | 28.4 g | 12 kcal |
| 10 piece (medium) | 50 g | 22 kcal |
| 15 piece (large) | 75 g | 32 kcal |
| 100 g | 100 g | 43 kcal |
| 1 serving (medium) | 100 g | 43 kcal |
| 1 cup (whole) | 150 g | 65 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About SuperFresh blackberries
Are SuperFresh blackberries good for you?
Yes, SuperFresh blackberries provide fibre and vitamin C, and their frozen form makes them easy to keep on hand. Add them to porridge, yoghurt or a smoothie for a convenient fruit serving.
Can you eat SuperFresh blackberries straight from the freezer?
Yes, you can eat SuperFresh blackberries while frozen, though they will be firm and very cold. They work especially well straight from the freezer in smoothies or stirred into hot porridge, where they soften quickly.
How do you thaw SuperFresh blackberries without making them mushy?
Thaw SuperFresh blackberries slowly in the refrigerator to help them keep more of their shape. They will still soften as they thaw, so use them soon afterward in yoghurt, desserts or other dishes.
Can you put SuperFresh blackberries in a smoothie without thawing them?
Yes, add SuperFresh blackberries directly to a smoothie while frozen. They chill and thicken the drink, so you may need less ice; use a blender designed to handle frozen fruit.
How should you store SuperFresh blackberries after opening the bag?
Keep SuperFresh blackberries sealed in the freezer after opening. Take out only the amount you need and return the rest promptly, rather than leaving the bag out to thaw and refreezing softened fruit.
Do SuperFresh blackberries need to be washed before eating?
Follow the washing directions on the SuperFresh blackberries package, since handling instructions can vary by product. If washing is required, rinse only the amount you will use and prepare it promptly so it does not sit thawed.
Can you cook SuperFresh blackberries without thawing them first?
Yes, SuperFresh blackberries can usually go straight from the freezer into a simmering sauce, compote or baked dish. They release liquid as they cook, so allow the recipe time to thicken or adjust its liquid.
Are the seeds in SuperFresh blackberries edible?
Yes, the small seeds in SuperFresh blackberries are edible. If you prefer a smooth sauce or coulis, cook the fruit and press it through a fine sieve to remove the seeds.
Are SuperFresh blackberries different from fresh blackberries?
SuperFresh blackberries are sold frozen, while fresh blackberries are perishable and have a firmer texture before they soften. Frozen berries are handy for cooking and blending, but may become softer after thawing.
Can people with diabetes eat SuperFresh blackberries?
Yes, SuperFresh blackberries can fit into a diabetes meal plan, but the portion and any added sweeteners in a recipe matter. If you need advice tailored to your blood glucose or medication, ask your clinician or dietitian.
SuperFresh blackberries Vitamins & Minerals
Vitamins
Vitamin C
30.24mg · 34% DV
Vitamin K
28.51µg · 24% DV
Vitamin E
1.68mg · 11% DV
Folate
36µg · 9% DV
Minerals
Manganese
0.93mg · 40% DV
Copper
0.24mg · 27% DV
Zinc
0.76mg · 7% DV
Potassium ⭐
233mg · 7% DV
Sodium
1.44mg · 0% DV
SuperFresh blackberries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off SuperFresh blackberries
To burn the 62 calories in 1 cup (medium) (144 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.
What is SuperFresh blackberries?
SuperFresh blackberries are whole blackberries sold frozen, ready to add to desserts, drinks and everyday meals. Their deep-coloured berries have a fragrant, sweet-tart flavour and a juicy texture; once thawed, they soften and release some of their juice. Stir them into yoghurt or porridge, blend them into a smoothie, or bake them into muffins and crumbles. They can also be served thawed on their own, though they will be softer than fresh berries. Blackberries are a relatively low-calorie fruit and provide useful fibre: a 100 g portion has 43 calories and 5.3 g of fibre. Take out only what you need, since thawed berries are best used promptly.
How Nutritious Is SuperFresh blackberries?
Nutrient density
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.
Satiety score
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.
Is SuperFresh blackberries Processed?
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.
Does SuperFresh blackberries Contain Allergens?
No known major allergens
Which Diets Is SuperFresh blackberries Good For?
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
SuperFresh blackberries Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.