Blackberries vs raspberries: which is healthier?
They are about equally nutrient-dense: blackberries scores 85/100 and raspberries 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
Raspberries
52 kcal per 100 g. 1 cup: 123 g
Which to pick for your goal
- Fewer caloriesBlackberries43 vs 52 kcal per 100 g
- More proteinAbout even1.4 vs 1.2 g per 100 g
- More fiberRaspberries5.3 vs 6.5 g per 100 g
- Less sugarAbout even4.9 vs 4.4 g per 100 g
- More potassiumAbout even162 vs 151 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 | Raspberries, 100 g | Blackberries, 144 g | Raspberries, 123 g |
|---|---|---|---|---|
| Calories | 43 kcal | 52 kcal | 62 kcal | 64 kcal |
| Protein | 1.4 g | 1.2 g | 2 g | 1.5 g |
| Carbohydrates | 9.6 g | 12 g | 14 g | 15 g |
| Sugars | 4.9 g | 4.4 g | 7 g | 5.4 g |
| Fiber | 5.3 g | 6.5 g | 7.6 g | 8 g |
| Fat | 0.5 g | 0.7 g | 0.7 g | 0.8 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 21 mg | 26 mg | 30 mg | 32 mg |
| Vitamin A | 11 µg | 2 µg | 16 µg | 2.5 µg |
| Potassium | 162 mg | 151 mg | 233 mg | 186 mg |
| Iron | 0.6 mg | 0.7 mg | 0.9 mg | 0.8 mg |
| Calcium | 29 mg | 25 mg | 42 mg | 31 mg |
| Magnesium | 20 mg | 22 mg | 29 mg | 27 mg |
| Sodium | 1 mg | 1 mg | 1.4 mg | 1.2 mg |
Last updated . Scores use the HowHealthyIs Score method.