Blackberry: Calories, Nutrition Facts, and Health Benefits (2026)

Blackberries provide 62 calories per 1 cup (144 g), along with 7.6 g of fiber and 30.2 mg of vitamin C, which is 34% of the daily value. They have a low glycemic index of about 25, making them a suitable choice for many diets.

This page details the nutritional profile of blackberries, focusing on their health benefits and how they fit into various dietary goals. We will explore their calorie content, macronutrients, and micronutrients per serving.

Blackberry Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for blackberries per 1 cup (144 g) and per 100 g, highlighting their key components.

Values are for 1 cup (144 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	62	43	3%
Protein	2.0 g	1.4 g	4%
Carbohydrates	13.8 g	9.6 g	5%
Fiber	7.6 g	5.3 g	27%
Sugar	7.0 g	4.9 g	-
Fat	0.7 g	0.5 g	1%
Vitamin C	30.2 mg	21.0 mg	34%
Potassium	233 mg	162 mg	5%
Vitamin K	28.5 mcg	19.8 mcg	24%
Manganese	0.94 mg	0.65 mg	41%

About 79% of blackberry calories come from carbohydrates, 11% from protein and 9% from fat.

Blackberry by Health Goal

In this section, we evaluate how blackberries rate against common dietary goals, providing insights into their suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Good	62 calories per serving with 7.6 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 4 per serving
Immunity	Good	Provides 30.2 mg vitamin C (34% DV)
Digestion	Excellent	7.6 g fiber per serving supports regularity
Heart health	Good	Potassium (233 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2 g); best as a vitamin-rich choice, not a protein source

Blackberry and Blood Sugar

Glycemic index: 25. Glycemic load: 4 per serving.

Blackberry has a glycemic index of about 25 and a glycemic load of around 4 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Blackberry Compares to Other Fruits

Here, we compare blackberries with other fruits, allowing for a clearer understanding of their nutritional standing.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Blackberry	43	4.9	5.3	21.0
Raspberry	52	4.4	6.5	26.2
Blueberry	57	10.0	2.4	9.7
Strawberry	32	4.9	2.0	58.8

Blackberry Myths, Checked

Blackberries are high in sugar , False. A cup has only about 7 g sugar but 8 g fiber, one of the best ratios in fruit.

Frozen blackberries lose their nutrients , Misleading. Freezing preserves most of the vitamin C, fiber and antioxidants.

How to Track Blackberry

Fruit portions are easy to misjudge, and the difference between 1 cup of blackberries and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log blackberry accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of blackberries?

One cup of blackberries contains 62 calories. This makes them a low-calorie fruit option for those monitoring their energy intake.

Is blackberry good for weight loss?

Blackberries can be beneficial for weight loss due to their low calorie count and high fiber content, which supports satiety. With 7.6 g of fiber per cup, they can help control hunger.

Can people with diabetes eat blackberry?

Yes, blackberries can be consumed by people with diabetes. They have a low glycemic index of about 25, which means they have a minimal impact on blood sugar levels.

How much fiber is in blackberry?

Blackberries are high in fiber, providing 7.6 g per cup. This fiber content is significant for digestive health and can aid in maintaining a healthy weight.

Is blackberry high in sugar?

Blackberries contain 7 g of sugar per cup, which is relatively low compared to many other fruits. This makes them a suitable choice for those concerned about sugar intake.

Are blackberries good for you?

Blackberries are nutritious and offer several health benefits. They are rich in vitamin C, with 30.2 mg per cup, and provide antioxidants that may support overall health.

Key Takeaways

• Blackberries have 62 calories per 1 cup (144 g).
• They provide 7.6 g of fiber, which aids digestion.
• Blackberries contain 30.2 mg of vitamin C, or 34% of the daily value.
• Their glycemic index is about 25, indicating low blood sugar impact.
• They have only 7 g of sugar per cup, making them a low-sugar fruit.
• Blackberries are a good source of potassium, providing 233 mg per cup.