Blackberries vs orange: which is healthier?
They are about equally nutrient-dense: blackberries scores 85/100 and orange 84/100, 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
Orange
47 kcal per 100 g. 1 medium orange: 131 g
Which to pick for your goal
- Fewer caloriesAbout even43 vs 47 kcal per 100 g
- More proteinAbout even1.4 vs 0.9 g per 100 g
- More fiberBlackberries5.3 vs 2.4 g per 100 g
- Less sugarBlackberries4.9 vs 9.3 g per 100 g
- More potassiumOrange162 vs 181 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 | Orange, 100 g | Blackberries, 144 g | Orange, 131 g |
|---|---|---|---|---|
| Calories | 43 kcal | 47 kcal | 62 kcal | 62 kcal |
| Protein | 1.4 g | 0.9 g | 2 g | 1.2 g |
| Carbohydrates | 9.6 g | 12 g | 14 g | 15 g |
| Sugars | 4.9 g | 9.3 g | 7 g | 12 g |
| Fiber | 5.3 g | 2.4 g | 7.6 g | 3.1 g |
| Fat | 0.5 g | 0.1 g | 0.7 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 21 mg | 53 mg | 30 mg | 70 mg |
| Vitamin A | 11 µg | 11 µg | 16 µg | 14 µg |
| Potassium | 162 mg | 181 mg | 233 mg | 237 mg |
| Iron | 0.6 mg | 0.1 mg | 0.9 mg | 0.1 mg |
| Calcium | 29 mg | 40 mg | 42 mg | 52 mg |
| Magnesium | 20 mg | 10 mg | 29 mg | 13 mg |
| Sodium | 1 mg | 0 mg | 1.4 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.