Blackberries Nutrition Facts: Are Blackberries Good for You?

Yes, based on their nutritional profile, blackberries can be a beneficial part of a balanced diet. A 100-gram serving is low in calories, fat, and sodium while being high in vitamin C and manganese. It is also a good source of dietary fiber, copper, and vitamin K. With about 5 grams of sugar per serving, they offer key nutrients as part of a varied eating plan.

43Calories

1.4gProtein

9.6gCarbs

5.3gFiber

0.49gFat

4.9gSugars

Per 100 g · Blackberries, raw

High in (20% DV or more per 100 g): Manganese, Vitamin C
Good source of (10 to 19% DV): Dietary fiber, Copper, Vitamin K

What stands out in blackberries

High in vitamin C. A 100-gram serving of raw blackberries contains 21 mg of vitamin C. This amount provides 23% of the Daily Value (DV).
High in manganese. Blackberries supply 0.65 mg of manganese per 100 grams, which covers 28% of the DV for this mineral.
Good source of fiber. With 5.3 grams of dietary fiber per 100 grams, raw blackberries are a good source of fiber, providing 19% of the DV.
Good source of vitamin K. A 100-gram serving provides 19.8 mcg of vitamin K. This is equal to 16% of the DV, making it a good source.

What to keep in mind

Raw blackberries are naturally very low in sodium, with only 1 mg per 100-gram serving. They contain no cholesterol and a negligible amount of saturated fat. The total sugar content is 4.9 grams per 100 grams.

Blackberries nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	43 kcal	–
Protein	1.4 g	3%
Total fat	0.49 g	1%
Saturated fat	0.01 g	0%
Monounsaturated fat	0.05 g	–
Polyunsaturated fat	0.28 g	–
Cholesterol	0 mg	0%
Carbohydrate	9.6 g	3%
Dietary fiber	5.3 g	19%
Total sugars	4.9 g	–
Water	88.2 g	–
Sodium	1 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	162 mg	3%
Calcium	29 mg	2%
Iron	0.62 mg	3%
Magnesium	20 mg	5%
Phosphorus	22 mg	2%
Zinc	0.53 mg	5%
Copper	0.17 mg	18%
Manganese	0.65 mg	28%
Selenium	0.4 mcg	1%
Vitamin A (RAE)	11 mcg	1%
Vitamin C	21 mg	23%
Vitamin D	0 mcg	0%
Vitamin E	1.2 mg	8%
Vitamin K	19.8 mcg	16%
Thiamin (B1)	0.02 mg	2%
Riboflavin (B2)	0.03 mg	2%
Niacin (B3)	0.65 mg	4%
Vitamin B6	0.03 mg	2%
Folate (DFE)	25 mcg	6%
Vitamin B12	0 mcg	0%
Choline	8.5 mg	2%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Blackberries by portion

The nutrition data is for a 100-gram (3.5 ounce) serving of raw blackberries. A common portion size listed by the USDA is “1 cup,” which weighs 144 grams. This larger serving provides 62 calories, 7.6 grams of dietary fiber, and 13.8 grams of carbohydrates. It also contains about 7 grams of sugar and 2 grams of protein.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	144 g	62	2 g	13.8 g	7.6 g	0.7 g

How blackberries compares with other fruits

Compared to 30 other fruits on this site, raw blackberries rank among the highest for several nutrients, including zinc (3rd), vitamin K (4th), iron (5th), and dietary fiber (5th). Their calorie and sugar contents are among the lowest, ranking 22nd and 26th, respectively. While blackberries have a similar calorie count (43 kcal per 100 g) to peaches, papayas, and plums, they offer substantially more dietary fiber. Blackberries provide 5.3 grams of fiber, whereas the other fruits provide between 1.4 and 1.7 grams for the same serving size.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Blackberries	43	1.4 g	9.6 g	5.3 g	0.49 g
Papaya	43	0.47 g	10.8 g	1.7 g	0.26 g
Plum	46	0.7 g	11.4 g	1.4 g	0.28 g
Orange	47	0.94 g	11.8 g	2.4 g	0.12 g
Peach	39	0.91 g	9.5 g	1.5 g	0.25 g

Quick answers

How many calories are in a cup of blackberries?

A one-cup serving of raw blackberries, weighing 144 grams, contains 62 calories.

How much sugar and fiber are in blackberries?

A 100-gram serving of raw blackberries has 4.9 grams of sugar and 5.3 grams of dietary fiber. A one-cup serving (144 g) has 7.1 grams of sugar and 7.6 grams of fiber.

Are blackberries a good source of vitamin C?

Yes, blackberries are considered high in vitamin C. A 100-gram serving provides 21 mg, which is 23% of the recommended Daily Value.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how blackberries fits your situation.