Calories in Blackberries: Nutrition Facts and Health Benefits
One cup of blackberries has about 62 calories. See the full nutrition breakdown by serving size with expert FAQ.
Blackberries are among the most fiber-rich fruits available, providing 8 grams per cup — nearly 30% of the daily value. They are also extremely rich in anthocyanins, vitamin C, and vitamin K. With only 43 calories per 100 grams, blackberries deliver exceptional nutrition for very few calories.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| 1/4 cup | ~36 g | 15 kcal | 3 g | 2 g | 1.9 g | 9% DV |
| 1/2 cup | ~72 g | 31 kcal | 7 g | 4 g | 3.8 g | 17% DV |
| 1 cup | ~144 g | 62 kcal | 14 g | 7 g | 7.6 g | 34% DV |
| 100 g | 100 g | 43 kcal | 10 g | 5 g | 5.3 g | 23% DV |
Blackberries have one of the highest antioxidant levels of any berry. Their deep purple-black color indicates an extremely high concentration of anthocyanins, which have been linked to anti-inflammatory and neuroprotective effects.
Frequently Asked Questions (FAQ)
How many calories are in a cup of blackberries?
One cup of fresh blackberries (about 144 grams) contains approximately 62 calories. That cup provides 14 grams of carbohydrates, only 7 grams of natural sugar, and an impressive 7.6 grams of dietary fiber. Blackberries also deliver 34% of your daily vitamin C and 36% of your daily vitamin K.
Are blackberries the healthiest berry?
Blackberries consistently rank among the healthiest berries due to their exceptional fiber content, high antioxidant capacity, and low sugar content. Per 100 grams, they have more fiber than any other common berry (5.3 grams vs. 2 grams for strawberries), less sugar (5 grams vs. 10 grams for blueberries), and one of the highest ORAC antioxidant scores.
Are blackberries good for blood sugar control?
Blackberries are one of the best fruits for blood sugar management. They have a low glycemic index (about 25) and very low sugar content relative to their size. The high fiber content — 5.3 grams per 100 grams — significantly slows sugar absorption. Studies have shown that anthocyanins from dark berries can improve insulin sensitivity.
Can you eat blackberry seeds?
Yes, blackberry seeds are completely safe to eat and actually provide nutritional benefits. The tiny seeds contain omega-3 and omega-6 fatty acids as well as dietary fiber. While some people find the seeds give blackberries a gritty texture, eating them ensures you get the full fiber and fat content of the fruit.
How do blackberries compare to raspberries?
Blackberries and raspberries are nutritionally similar but have key differences. Per 100 grams, blackberries have 43 calories vs. 52 for raspberries, but blackberries have more fiber (5.3 g vs. 6.5 g for raspberries). Raspberries have slightly more fiber per calorie. Both are excellent low-sugar, high-fiber berry choices.
How many calories are in a cup of blackberries?
Are blackberries the healthiest berry?
Are blackberries good for blood sugar control?
Can you eat blackberry seeds?
How do blackberries compare to raspberries?
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