Calories in Blackberries: Per 100 g, Per Serving & Nutrition Facts
36 kcal per 100 g · Nutri-Score A
Serving (handful, 120 g) — 43 kcal · P/F/C 1.4/0.5/5.5 g
sugar: low saturated fat: low salt: low fiber: medium
Blackberries are among the most fiber-rich berries, with vitamin C, vitamin K and manganese.
How many calories in blackberries: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 120 g |
|---|---|---|
| Calories | 36 kcal | 43 kcal |
| Protein | 1.4 g | 1.7 g |
| Fat | 0.5 g | 0.6 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 5.5 g | 6.6 g |
| incl. sugars | 4.9 g | 5.9 g |
| Fiber | 5.3 g | 6.4 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 17%fat 14%carbs 69%
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Blackberries: nutrition highlights
It has 6.4 g of fiber per serving — roughly 25% of the 25 g a day most adults fall short of. It's light: 36 kcal per 100 g, so even a big serving barely moves your daily total.
On the open Nutri-Score algorithm, blackberries gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (handful, 120 g) is 43 kcal — roughly 14 min of easy walking or 5 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Blackberries
There's no swap in our base that is clearly better at the same calories — blackberries is already one of the better choices in its category.
Blackberries vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Lemon | 29 | 0.9 / 0.1 / 6.5 |
| Watermelon | 30 | 0.6 / 0.2 / 7 |
| Strawberries | 32 | 0.7 / 0.3 / 5.7 |
| Melon | 34 | 0.8 / 0.2 / 7.5 |
| Blackberries | 36 | 1.4 / 0.5 / 5.5 |
| Peaches | 39 | 0.9 / 0.3 / 8.5 |
| Grapefruit | 42 | 0.8 / 0.1 / 8 |
FAQ
How many calories are in 100 g of blackberries?
100 g of blackberries has 36 calories, with 1.4 g protein, 0.5 g fat and 5.5 g carbohydrates (5.3 g fiber).
How many calories are in a serving of blackberries?
A serving (handful, 120 g) has 43 calories: 1.7 g protein, 0.6 g fat and 6.6 g carbs.
What are the macros of blackberries?
Per 100 g: 1.4 g protein, 5.5 g carbs and 0.5 g fat. By calories that's about 17% protein, 69% carbs and 14% fat.
How long do you have to walk to burn a serving of blackberries?
About 14 min of easy walking or 5 min of cycling for a 70 kg (154 lb) person — that's the 43 calories in one serving (handful, 120 g).