Calories in Blackberries: Per 100 g, Per Serving & Nutrition Facts
How many calories in blackberries: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 120 g |
|---|---|---|
| Calories | 36 kcal | 43 kcal |
| Energy (kilojoules) | 151 kJ | 181 kJ |
| Protein | 1.4 g | 1.7 g |
| Fat | 0.5 g | 0.6 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 11 g | 13 g |
| incl. sugars | 4.9 g | 5.9 g |
| incl. fiber | 5.3 g | 6.4 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
36 kcal (151 kJ) per 100 g · P/F/C 1.4/0.5/11 g
Serving (handful, 120 g) — 43 kcal (181 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: medium
Are blackberries healthy?
Yes. On their nutrient profile, blackberries are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 6.4 g per serving — 26% of the 25 g a day the WHO recommends.
- Low in calories: 36 kcal per 100 g, so a serving (handful, 120 g) is 43 kcal.
A typical serving (handful, 120 g) has 43 kcal, 1.7 g protein, 0.6 g fat and 13 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Blackberries are among the most fiber-rich berries, with vitamin C, vitamin K and manganese.
protein 17%fat 14%carbs 69%
Vitamins and minerals in blackberries
Per 100 g, the standouts are manganese — 0.65 mg, 28% of the Daily Value (#3 of 37 in our fruit & berries section); vitamin C — 21 mg, 23% of the Daily Value; copper — 0.17 mg, 18% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 120 g | % DV |
|---|---|---|---|
| Vitamin C | 21 mg | 25 mg | 28% |
| Vitamin E | 1.2 mg | 1.4 mg | 9% |
| Vitamin K | 20 mcg | 24 mcg | 20% |
| Niacin (B3) | 0.65 mg | 0.78 mg | 5% |
| Folate (B9) | 25 mcg | 30 mcg | 8% |
| Potassium | 162 mg | 194 mg | 4% |
| Calcium | 29 mg | 35 mg | 3% |
| Magnesium | 20 mg | 24 mg | 6% |
| Iron | 0.62 mg | 0.74 mg | 4% |
| Zinc | 0.53 mg | 0.64 mg | 6% |
| Copper | 0.17 mg | 0.2 mg | 22% |
| Manganese | 0.65 mg | 0.78 mg | 34% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Blackberries, raw” (FDC ID 173946, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Blackberries calories by weight, 50–300 g
150 g of blackberries has 54 calories and 200 g has 72. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 18 | 0.7 / 0.3 / 5.4 | 2.7 |
| 100 g | 36 | 1.4 / 0.5 / 11 | 5.3 |
| 120 g — typical serving | 43 | 1.7 / 0.6 / 13 | 6.4 |
| 150 g | 54 | 2.1 / 0.8 / 16 | 8 |
| 200 g | 72 | 2.8 / 1 / 22 | 11 |
| 250 g | 90 | 3.5 / 1.3 / 27 | 13 |
| 300 g | 108 | 4.2 / 1.5 / 32 | 16 |
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Blackberries: swaps and alternatives
No need to swap: blackberries already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 4.9 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 120 g, a typical serving of blackberries.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Blackberries | A | 43 | 1.7 | 6.4 |
| Honeydew Melon | A | 43 | 0.6 | 1 |
| Melon | A | 41 | 1 | 1.1 |
| Cantaloupe | A | 41 | 1 | 1.1 |
Blackberries vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Watermelon | 30 | 0.6 / 0.2 / 7.4 |
| Limes | 30 | 0.7 / 0.2 / 11 |
| Strawberries | 32 | 0.7 / 0.3 / 7.7 |
| Blackberries | 36 | 1.4 / 0.5 / 11 |
| Peaches | 39 | 0.9 / 0.3 / 10 |
| Grapefruit | 42 | 0.8 / 0.1 / 11 |
| Asian Pears | 42 | 0.5 / 0.2 / 11 |
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 11 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 13 g carbs.
What are the macros of blackberries?
Per 100 g: 1.4 g protein, 11 g carbs and 0.5 g fat. By calories that's about 17% protein, 69% carbs and 14% fat.
What vitamins and minerals are in blackberries?
Per 100 g, blackberries are richest in manganese (0.65 mg, 28% DV), vitamin C (21 mg, 23% DV), copper (0.17 mg, 18% DV) — from USDA FoodData Central record 173946.
How much fiber is in blackberries?
100 g of blackberries has 5.3 g of fiber; a serving (handful, 120 g) has 6.4 g — 26% of the 25 g a day the WHO recommends.
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