Fiber content
Fiber per 1 cup (144 g): 7.6 g - that works out to 12.3 g of fiber for each 100 kcal.
| Total fiber, one serving | 7.6 g (1 cup) |
|---|---|
| Serving weight | 144 g |
| Fiber in 100 g | 5.3 g |
| Fiber per 100 kcal | 12.3 g |
| Energy, one serving | 62 kcal |
| Women 19-50 (25 g a day) | 30% per serving |
| Men 19-50 (38 g a day) | 20% per serving |
| Label Daily Value (28 g) | 27% per serving |
| Place in fruits, by serving | 15th of 121 |
| Place in fruits, per 100 kcal | 3rd of 121 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 7.6 g in a 1 cup serving of blackberries is 30% of the first and 20% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 27%.
Calorie for calorie, the figure is 12.3 g of fiber per 100 kcal (this serving is 62 kcal). Among the 121 fruits with USDA energy data here that is 3rd, and 12th across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from blackberries alone would take 4 servings, and 38 g would take 5. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 5.3 g | 43 |
| 1 cup - this page's serving | 144 | 7.6 g | 62 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
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Questions
7.6 g of total dietary fiber, in a portion weighing 144 g. On a US label that reads as 27% of the 28 g Daily Value.
By fiber per serving it is number 15 of 121 in its group in this database, and number 3 of 121 when ranked by fiber per 100 kcal.
12.3 g. USDA lists 5.3 g of fiber and 43 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 4 for the 25 g Adequate Intake for women aged 19 to 50, or 5 for the 38 g set for men of those ages.
The fiber figure on this page is reproduced exactly by USDA FoodData Central record 173946 (Blackberries, raw, SR Legacy), portion 1 cup. USDA nutrient data is public domain.