Blackberry Nutrition Facts for a Measured Cup

A useful food reference describes a portion rather than promising that an ingredient causes weight loss. Blackberries make a clear example: their nutrition can be stated for a measured cup without treating them as a special solution. This card focuses on raw berries alone. It gives you a practical way to compare the amount in a bowl with a defined source serving. One cup of raw blackberries, weighing 144 grams, provides approximately 62 calories, 13.8 grams of total carbohydrate, and 7.6 grams of fiber. The values are rounded from the USDA reference. Fiber is included within total carbohydrate, so the two figures should not be added together. These numbers describe the berries, not a dessert, yogurt bowl, or smoothie in which berries are only one ingredient. The source is USDA FoodData Central food 173946, “Blackberries, raw.” Per 100 grams, it lists 43 calories, 9.61 grams of carbohydrate, and 5.3 grams of dietary fiber. USDA identifies a cup as 144 grams. Multiplying each reference value by 1.44 produces the portion shown on the image. Source: https://fdc.nal.usda.gov/food-details/173946/nutrients Rinse and drain the berries before measuring the edible portion. A kitchen scale can help when berry size or the way they settle in a cup makes the household measure uncertain. Place the empty bowl on the scale, reset it, and add the fruit. If your portion weighs more or less than the reference, adjust the nutrient values proportionally instead of assuming every bowl equals a cup. For an everyday serving, blackberries can be eaten on their own or combined with other foods you enjoy. Record those additions separately if you are tracking the whole dish. A spoonful of sweetener, a layer of yogurt, or a crunchy topping changes the finished combination. The fruit values remain useful as one part of the calculation, but they cannot describe ingredients that were not included in the source entry. Choose the matching food form when reading labels. Sweetened frozen berries, preserves, fruit sauces, and baked products are different from raw blackberries. Even when the same fruit appears on the front of the package, the ingredients and serving definition may differ. Use the product label for a prepared item and compare serving weights before interpreting differences in the numbers. Save this card as a portion reference that keeps the food description clear. It does not establish a required snack size, label other foods as off-limits, or predict a weight outcome from eating berries. The related wellness supplement is a separate catalog recommendation. It is not a blackberry ingredient and is not presented as the source of the fruit's fiber or other nutrition. #WeightLossFoods #Blackberries #NutritionFacts #FreshFruit #PortionControl