How healthy are blackberries?
Are blackberries healthy? Yes, for most people. Blackberries score 85/100 on the HowHealthyIs Score: 100 g provide 43 kcal, 21 mg vitamin C and 5.3 g fiber. They are high in fiber and vitamin C and are one of the better fruit sources of vitamin K. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Blackberries rank higher than 85% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C54%
- Fiber44%
- Vitamin E18%
- Magnesium11%
- Potassium8%
- Iron8%
- Protein6%
- Calcium5%
- Vitamin A3%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 158 minus 0 = 158. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in blackberries?
Calories62kcal
Protein2g
Carbohydrates14g
Fat0.7g
Fiber7.6g
Sugars7g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 43 kcal | 62 kcal | |
| Protein | 1.4 g | 2 g | 4% |
| Carbohydrates | 9.6 g | 14 g | 5% |
| Fiber | 5.3 g | 7.6 g | 27% |
| Sugars | 4.9 g | 7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.5 g | 0.7 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 11 µg | 16 µg | 2% |
| Vitamin C | 21 mg | 30 mg | 34% |
| Vitamin E | 1.2 mg | 1.7 mg | 11% |
| Minerals | |||
| Calcium | 29 mg | 42 mg | 3% |
| Iron | 0.6 mg | 0.9 mg | 5% |
| Potassium | 162 mg | 233 mg | 5% |
| Magnesium | 20 mg | 29 mg | 7% |
| Sodium | 1 mg | 1.4 mg | 0% |
Source: USDA FoodData Central, "Blackberries, raw" (FDC 173946). Values rounded.
Why are blackberries good for you?
- 30 mg vitamin C in 1 cup, 34% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 7.6 g fiber in 1 cup, 27% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 1.7 mg vitamin E in 1 cup, 11% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use them
- Smoothies and yogurt
- Snacking
What should you watch out for?
- Wash just before eating; they mold quickly once wet.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do blackberries compare?
Common questions about blackberries
How many calories are in blackberries?
100 g of blackberries has 43 kcal. A typical portion, 1 cup (144 g), has about 62 kcal.
How much protein is in blackberries?
Blackberries have 1.4 g of protein per 100 g, or about 2 g in 1 cup.
Are blackberries good for weight loss?
Blackberries are low in calories (43 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.