Blackberries, canned, heavy syrup, solids and liquids
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 2.8 MG | 3% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 27 UG | 7% | |
| Choline, total | 5.7 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 11 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 13.3 UG | 11% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 21 MG | 2% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 17 MG | 4% | |
| Phosphorus, P | 14 MG | 1% | |
| Potassium, K | 99 MG | 2% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 0.7 MG | 30% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Low in calories with 92 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.4g per 100g).
- Good source of Manganese, Mn (30% DV).
About Blackberries, canned, heavy syrup, solids and liquids
These dark, juicy berries are often found in canned form, preserved in a heavy syrup that adds both sweetness and calories. While the canning process may slightly reduce some heat-sensitive nutrients, they still retain a good amount of dietary fiber—about 3.4 grams per 100 grams—which supports digestive health and helps maintain steady blood sugar levels. The protein content is modest at 1.3 grams, and the fat content is negligible, making them a low-fat option. However, the carbohydrate content is notably higher at 23.1 grams, largely due to the added syrup, which also contributes to the total calorie count of 92 per 100 grams. This makes them a more energy-dense choice compared to fresh berries, so portion control is important for those monitoring sugar intake.
Canned in heavy syrup, these berries are convenient and have a longer shelf life, making them a pantry staple for quick desserts or toppings. They're commonly used in baking—think cobblers, pies, or muffins—where their sweetness complements other ingredients. They can also be spooned over yogurt, oatmeal, or ice cream for an easy flavor boost. While they lack the fresh tartness of their raw counterparts, their rich, syrupy taste makes them a popular choice for recipes where added sweetness is desired. For a healthier twist, rinsing them lightly before use can reduce some of the syrup, slightly lowering the sugar content while preserving their soft texture and deep flavor.
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