Blackberries vs kiwi: which is healthier?
They are about equally nutrient-dense: blackberries scores 85/100 and kiwi 86/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Blackberries
43 kcal per 100 g. 1 cup: 144 g
Kiwi
61 kcal per 100 g. 1 kiwi: 69 g
Which to pick for your goal
- Fewer caloriesBlackberries43 vs 61 kcal per 100 g
- More proteinAbout even1.4 vs 1.1 g per 100 g
- More fiberBlackberries5.3 vs 3 g per 100 g
- Less sugarBlackberries4.9 vs 9 g per 100 g
- More potassiumKiwi162 vs 312 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Blackberries, 100 g | Kiwi, 100 g | Blackberries, 144 g | Kiwi, 69 g |
|---|---|---|---|---|
| Calories | 43 kcal | 61 kcal | 62 kcal | 42 kcal |
| Protein | 1.4 g | 1.1 g | 2 g | 0.8 g |
| Carbohydrates | 9.6 g | 15 g | 14 g | 10 g |
| Sugars | 4.9 g | 9 g | 7 g | 6.2 g |
| Fiber | 5.3 g | 3 g | 7.6 g | 2.1 g |
| Fat | 0.5 g | 0.5 g | 0.7 g | 0.4 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 21 mg | 93 mg | 30 mg | 64 mg |
| Vitamin A | 11 µg | 4 µg | 16 µg | 2.8 µg |
| Potassium | 162 mg | 312 mg | 233 mg | 215 mg |
| Iron | 0.6 mg | 0.3 mg | 0.9 mg | 0.2 mg |
| Calcium | 29 mg | 34 mg | 42 mg | 23 mg |
| Magnesium | 20 mg | 17 mg | 29 mg | 12 mg |
| Sodium | 1 mg | 3 mg | 1.4 mg | 2.1 mg |
Last updated . Scores use the HowHealthyIs Score method.