How Many Calories in Blackberries? Nutrition Facts & Macros
A cup of blackberries (144g) has 62 calories
Protein 2g · Carbs 13.8g · Fat 0.7g
Blackberries are THE lowest net carb berry — just 43 kcal per 100g with an impressive 5.3g of fiber, giving them only 4.31g net carbs. That's even lower than raspberries (5.44g) and strawberries (5.68g)! Whether you're adding them to smoothies, topping yogurt, or eating them fresh, knowing the exact nutrition facts helps you make informed choices. Here's everything you need to know about blackberry calories and macros, based on USDA data. Blackberries are about 88% water, and they contain powerful antioxidants like anthocyanins and ellagic acid, along with 21 mg of vitamin C and 0.646 mg of manganese (28% DV) per 100g.
180 kJ · per 100g · Water: 88.15 g
Calorie Calculator: Blackberries
144 g Blackberries contains 62 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (144 g) | 62 kcal | 2g | 13.8g | 0.7g |
| 1 handful (50 g) | 22 kcal | 0.7g | 4.8g | 0.2g |
| 100 grams | 43 kcal | 1.4g | 9.6g | 0.5g |
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Blackberries — Nutrition Facts
| Blackberries | per 100g |
|---|---|
| Calories | 43 kcal |
| Protein | 1.39 g |
| Fat | 0.49 g |
| Carbs | 9.61 g |
| Fiber | 5.3 g |
| Sugar | 4.88 g |
| Sodium | 1 mg |
| Potassium | 162 mg |
| Magnesium | 20 mg |
| Phosphorus | 22 mg |
| Vitamin C | 21 mg |
| Vitamin B6 | 0.03 mg |
| Folate | 25 mcg |
| Manganese | 0.646 mg |
| Water | 88.15 g |
Source: USDA FoodData Central (FDC ID: 173946) · Data verified April 2026
Variations
Fresh blackberries (raw)
43 kcal per 100g. Fresh raw blackberries at their natural state. Best nutritional profile — fiber (5.3g) and vitamin C (21 mg) at their peak. The lowest net carbs of any common berry at just 4.31g. Choose plump, deeply colored berries without mold or red spots (sign of underripeness).
Frozen blackberries (unsweetened)
Approximately 42 kcal per 100g — nutritionally similar to fresh. Frozen at peak ripeness, they retain most nutrients including fiber. More affordable, available year-round, and perfect for smoothies, oatmeal, and baking. Frozen blackberries hold their shape reasonably well and are excellent for keto desserts with cream.
Canned blackberries (in syrup)
Approximately 92 kcal per 100g — more than double the calories of fresh due to added sugar syrup. The sugar content jumps significantly, making them NOT keto-friendly. If buying canned, look for versions packed in water or their own juice instead. Fresh or frozen unsweetened blackberries are always the better choice for calorie and carb control.
Dietary Perspectives
For Weight Loss
Very low calorie at 43 kcal per 100g. A cup (144g) has just 62 kcal. High fiber (5.3g) promotes satiety — you'll feel full longer. Low sugar at just 4.88g. Blackberries are 88% water, making them incredibly hydrating. Sweet but very few calories — one of the best fruits for satisfying a sweet tooth while losing weight.
For Athletic Performance
Good vitamin C (21 mg per 100g) supports muscle recovery after intense exercise. Manganese (0.646 mg, 28% DV) supports connective tissue and bone health. Anthocyanins may reduce exercise-induced oxidative stress. Quick-digesting carbs provide accessible energy for pre-workout fueling. 88% water content helps with hydration around workouts.
For Keto
Blackberries are THE #1 keto berry — only 4.31g net carbs per 100g, even better than raspberries (5.44g)! A handful (50g) has just 2.2g net carbs — nearly negligible. Good fiber (5.3g) means most carbs don't count. Use in keto desserts with cream, smoothies with MCT oil, or eat fresh. The best berry choice for strict keto — lower net carbs than any other common berry.
Frequently Asked Questions
How many calories are in blackberries?
A cup of blackberries (144g) contains approximately 62 calories. Per 100g, raw blackberries have 43 calories. A handful of blackberries (50g) has about 22 calories. Blackberries are one of the lowest-calorie berries — even fewer calories than raspberries (52 kcal) and blueberries (57 kcal) per 100g.
Are blackberries keto-friendly?
YES — blackberries are THE lowest net carb berry! With only 4.31g net carbs per 100g (9.61g carbs minus 5.3g fiber), they beat raspberries (5.44g), strawberries (5.68g), and are far lower than blueberries (12.09g). A handful (50g) has just 2.2g net carbs — nearly negligible on keto. The excellent fiber (5.3g) means most of the carbs simply don't count. The absolute best berry choice for strict keto.
Blackberries vs raspberries — which is better?
Both are excellent keto berries but differ in key areas. Blackberries win on: fewer calories (43 vs 52 kcal), lower net carbs (4.31 vs 5.44g) — making them THE best keto berry. Raspberries win on: more fiber (6.5 vs 5.3g), more vitamin C (26.2 vs 21 mg), and more protein (1.20 vs 1.39g — actually close). For the absolute lowest carbs, choose blackberries. For maximum fiber, choose raspberries.
Are blackberries a superfood?
Yes — blackberries are a nutritional powerhouse. They're rich in anthocyanins (the pigments that give them their deep purple-black color), linked to anti-inflammatory and heart-protective benefits. They also contain ellagic acid, vitamin C (21 mg), manganese (0.646 mg, 28% DV) for connective tissue, and excellent fiber (5.3g). All this at just 43 calories per 100g.
How to store blackberries?
Blackberries are very perishable — handle with care. Store unwashed in the fridge and they'll last just 2-3 days. Never wash before storing, as moisture causes rapid mold growth. Don't stack them — spread in a single layer on a paper towel. Check daily and remove any soft or moldy berries immediately to prevent spreading. For longer storage, freeze them: spread on a baking sheet, freeze for 2 hours, then transfer to a freezer bag. Frozen blackberries keep for 6+ months.
How much vitamin C is in blackberries?
Blackberries contain 21 mg of vitamin C per 100g — about 23% of the daily value. A cup (144g) provides approximately 30 mg. While less than strawberries (58.8 mg) and raspberries (26.2 mg), blackberries offer more vitamin C than blueberries (9.7 mg). Combined with their anthocyanins and ellagic acid, blackberries provide a potent antioxidant combination.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blackberries | 43 | 1.39g | 9.61g | 0.49g |
| Raspberries | 52 | 1.2g | 11.94g | 0.65g |
| Strawberries | 32 | 0.67g | 7.68g | 0.3g |
| Blueberries | 57 | 0.74g | 14.49g | 0.33g |
| Watermelon | 30 | 0.61g | 7.55g | 0.15g |
per 100g
Per 100g, blackberries have just 43 kcal with the lowest net carbs of any common berry at 4.31g — beating raspberries (5.44g), strawberries (5.68g), and far below blueberries (12.09g). Raspberries have more fiber (6.5 vs 5.3g) and more vitamin C (26.2 vs 21 mg). Strawberries have fewer total calories (32 vs 43 kcal) and much more vitamin C (58.8 mg).
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