The New Complete Book of Food

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r Blackberries

(Boysenberries, dewberries, youngberries)

Nutritional Profile

Energy value (calories per serving): Low

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Moderate

Sodium: Low

Major vitamin contribution: Vitamin A, vitamin C

Major mineral contribution: Calcium

About the Nutrients in This Food

Blackberries have no starch but do contain sugars and dietary fiber, pri-

marily pectin, which dissolves as the fruit matures. Unripe blackberries

contain more pectin than ripe ones.

One-half cup fresh blackberries has 3.8 g dietary fiber, 15 mg vitamin

C (20 percent of the RDA for a woman, 17 percent of the RDA for a man),

and 18 mcg folate (5 percent of the RDA).

The Most Nutritious Way to Serve This Food

Fresh or lightly cooked.

Diets That May Exclude or Restrict This Food

* * *

Buying This Food

Look for: Plump, firm dark berries with no hulls. A firm, well-rounded

berry is still moist and fresh; older berries lose moisture, which is why

their skin wrinkles.