Calories in Blackberries: Nutrition Facts & Serving Sizes
Per 1 cup (144g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Blackberries are a low-calorie berry that contains 43 calories per 100g. One cup (144g) provides just 62 calories, 2g of protein, 13.8g of carbs, and 7.6g of fiber. The fiber-to-calorie ratio is exceptional, with 5.3g of fiber per 100g making blackberries one of the highest-fiber fruits available. They contain 21mg of vitamin C per 100g and 19.8mcg of vitamin K. The natural sugar content is moderate at 4.9g per 100g. With only 0.5g of fat and virtually zero sodium (1mg per 100g), blackberries are a clean, nutrient-dense fruit that fits nearly any diet. They are loaded with anthocyanins, the dark pigment compounds that give them their color and antioxidant properties.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (144g) | 61.9 | 2g | 13.8g | 0.7g | 7.6g |
| 100g | 43 | 1.4g | 9.6g | 0.5g | 5.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 43 | 2% |
| Protein | 1.4g | 3% |
| Total Fat | 0.5g | 1% |
| Total Carbohydrates | 9.6g | 3% |
| Dietary Fiber | 5.3g | 19% |
| Sugars | 4.9g | 10% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 29mg | 2% |
| Iron | 0.6mg | 3% |
| Potassium | 162mg | 3% |
| Vitamin A | 11mcg | 1% |
| Vitamin C | 21mg | 23% |
| Magnesium | 20mg | 5% |
| Phosphorus | 22mg | 2% |
| Zinc | 0.5mg | 5% |
| Selenium | 0.4mcg | 1% |
| Folate | 25mcg | 6% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Blackberries
Blackberries are one of the most fiber-rich fruits you can eat. At 5.3g of fiber per 100g (7.6g per cup), they support digestive health, help regulate blood sugar, and are highly effective at reducing hunger. For anyone trying to stay in a calorie deficit, a cup of blackberries at just 62 calories is a filling, high-volume snack option.
The anthocyanins in blackberries are powerful antioxidants that help combat oxidative stress caused by exercise. Regular intake of antioxidant-rich foods has been associated with faster recovery, reduced muscle soreness, and better immune resilience during periods of heavy training.
Vitamin C (21mg per 100g) supports collagen synthesis, which is important for joint and connective tissue health. Vitamin K (19.8mcg per 100g) plays a role in bone mineralization and blood clotting regulation.
Blackberries are also low in sugar compared to many other fruits (4.9g per 100g), making them a smarter carbohydrate choice when managing blood sugar or following a moderate low-carb approach. They are versatile: eat them fresh, blend into protein shakes, add to oatmeal, or top Greek yogurt for a nutrient boost with minimal calorie impact.
Dietary Considerations
Blackberries are vegan, vegetarian, and naturally gluten-free. At 9.6g of carbs per 100g (with 5.3g of fiber, leaving about 4.3g net carbs), they are among the most keto-compatible fruits available. They contain no cholesterol, are extremely low in fat, and are suitable for paleo, whole-food plant-based, and virtually all dietary approaches. Their low calorie density makes them ideal for weight loss. Blackberries contain no common allergens, though individuals with berry sensitivities should exercise caution. Frozen blackberries retain most of their nutritional value and are available year-round.
Daily Intake (100g)
100g of blackberry provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in blackberries?
Blackberries have 43 calories per 100g. One cup (144g) contains about 62 calories.
Are blackberries good for weight loss?
Yes. Blackberries are very low in calories (43 per 100g) and extremely high in fiber (5.3g per 100g), which significantly reduces hunger. They are one of the best fruits to eat on a calorie deficit.
How much protein in blackberries?
Blackberries contain 1.4g of protein per 100g. A 1-cup serving (144g) provides 2g of protein.
Are blackberries keto-friendly?
Yes, in moderate portions. Blackberries have about 4.3g of net carbs per 100g (9.6g total carbs minus 5.3g fiber), making them one of the lowest-carb fruit choices and generally acceptable on ketogenic diets.
Are blackberries high in fiber?
Yes. Blackberries contain 5.3g of fiber per 100g, which is exceptionally high for a fruit. A 1-cup serving provides 7.6g of fiber, covering about 27% of the daily recommended intake.
How do blackberries compare to blueberries nutritionally?
Blackberries have fewer calories (43 vs 57 per 100g) and more fiber (5.3g vs 2.4g per 100g) than blueberries. Blueberries have a slightly higher antioxidant content by some measures, but blackberries win on fiber density. Both are excellent choices.
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