Raspberries vs Blackberries: Calories and Nutrition Compared (2026)
Raspberries and blackberries have distinct nutritional profiles.
Raspberries have 1.2 g of protein, while blackberries have 1.4 g, making blackberries higher in protein. Raspberries contain 52 calories per 100 g, while blackberries have 43 calories, making blackberries lower in calories.
Raspberries and blackberries are both popular berries known for their health benefits. This comparison highlights their nutritional differences to help you make informed dietary choices.
What Is the Difference Between Raspberries and Blackberries?
Raspberries are small, red fruits that are rich in vitamins, minerals, and dietary fiber. They are commonly used in desserts, smoothies, and salads. Blackberries are dark purple to black berries that are high in antioxidants and vitamins. They can be eaten fresh, used in jams, or added to various dishes.
Raspberries vs Blackberries: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional content of raspberries and blackberries.
| Nutrient (per 100 g) | Raspberries (raw) | Blackberries (raw) |
|---|---|---|
| Calories | 52 kcal | 43 kcal |
| Protein | 1.2 g | 1.4 g |
| Carbs | 11.9 g | 9.6 g |
| Sugar | 4.4 g | 4.9 g |
| Fat | 0.7 g | 0.5 g |
| Fiber | 6.5 g | 5.3 g |
| Sodium | 1 mg | 1 mg |
Which Is Better, Raspberries or Blackberries?
For weight loss: Blackberries have fewer calories at 43 per 100 g compared to raspberries at 52 calories, making them a better choice for weight loss.
For muscle and protein: Blackberries provide 1.4 g of protein per 100 g, while raspberries offer 1.2 g, making blackberries the better option for protein intake.
For low-carb or low-sugar: Raspberries contain 11.9 g of carbs and 4.4 g of sugar, while blackberries have 9.6 g of carbs and 4.9 g of sugar, making blackberries lower in carbs.
How to Track Raspberries and Blackberries Accurately
It's easy to misjudge portion sizes and macronutrient content when consuming berries. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Blackberries have 1.4 g of protein per 100 g, while raspberries have 1.2 g.
Which has fewer calories?
Blackberries have 43 calories per 100 g, while raspberries have 52 calories.
What is the sugar content in raspberries?
Raspberries contain 4.4 g of sugar per 100 g.
What is the fiber content in blackberries?
Blackberries have 5.3 g of fiber per 100 g.
How many carbs are in raspberries?
Raspberries contain 11.9 g of carbs per 100 g.
What is the fat content in blackberries?
Blackberries have 0.5 g of fat per 100 g.
Key Takeaways
- Raspberries have 52 calories per 100 g.
- Blackberries have 43 calories per 100 g.
- Raspberries contain 1.2 g of protein per 100 g.
- Blackberries contain 1.4 g of protein per 100 g.
- Raspberries have 11.9 g of carbs per 100 g.
- Blackberries have 9.6 g of carbs per 100 g.
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