Provide many nutrients
Berries are incredibly nutrient-dense and low in calories. They are rich in antioxidants and also include a number of vitamins and minerals. Strawberries in particular have a high vitamin C content. In fact, a whopping 1 cup (150 grams) of strawberries has 150% of the recommended daily intake of vitamin C. All berries are identical in terms of their vitamin and mineral content, with the exception of vitamin C.
Below is the nutrition content of a 3.5-ounce (100-gram) serving of blackberries:
- Calories: 43
- Vitamin C: 35% of the Reference Daily Intake (RDI)
- Manganese: 32% of the RDI
- Vitamin K1: 25% of the RDI
- Copper: 8% of the RDI
- Folate: 6% of the RDI
The calorie count for 3.5 ounces (100 grams) of berries ranges from 32 for strawberries to 57 for blueberries, making berries some of the lowest-calorie fruits around.
