Blackberries, raw
FDC 173946cup (144 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 92 · +11 vs Fruits & juices medianBlackberries also sit in the Elite band, scoring 92 of 100 and ranking 12th of 60 fruits and juices tracked here. Their strength is a double signal: 23% of the daily value for vitamin C alongside 19% for dietary fiber, both drawn from a one-cup, 144 gram serving at 43 calories per 100 grams.
They work well eaten plain by the handful, stirred into porridge, or blended into a smoothie with other berries. Sugar comes in at 4.88 grams per 100 grams, similar to strawberries, and this entry carries no flagged nutrient limits, making it an easy addition to a fruit bowl.
See how this score is calculated, build a plate around blackberries, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | 2% |
| Total fat | 0.49 g | 1% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 9.6 g | 3% |
| Dietary fiber | 5.3 g | 19% |
| Sugars | 4.9 g | |
| Protein | 1.4 g | 3% |
| Potassium | 162 mg | 3% |
| Calcium | 29 mg | 2% |
| Iron | 0.62 mg | 3% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 21 mg | 23% |
| Vitamin A | 11 µg | 1% |
| Vitamin E | 1.2 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | 3% |
| Total fat | 0.71 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.4 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 7.6 g | 27% |
| Sugars | 7 g | |
| Protein | 2 g | 4% |
| Potassium | 233 mg | 5% |
| Calcium | 42 mg | 3% |
| Iron | 0.89 mg | 5% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 30 mg | 34% |
| Vitamin A | 16 µg | 2% |
| Vitamin E | 1.7 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 173946Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Strawberries, rawDensity 92 vs 92Raspberries, rawDensity 92 vs 92Lime juice, rawDensity 92 vs 92Original analysis by NutriVerdict
In the kitchen and how to use it
Blackberries are usually eaten straight out of the container, scattered over cereal or yogurt, or baked into cobblers, pies, and crumbles. Their juice cooks down easily into jams, syrups, and sauces that work well spooned over meats like duck or pork, not just desserts. The small seeds give a bit of texture against the soft, juicy berry, and the flavor leans tart with a deep, almost wine-like sweetness once fully ripe. Blackberries pair naturally with apples, lemon, cream, dark chocolate, and other berries in a mixed fruit bowl.
Choose berries that are deep black and plump; any berries still showing red or purple tones are underripe and won't sweeten further after picking. They are highly perishable and can leak juice or mold within a couple of days, so refrigerate them right away and use them quickly. A cup (144 grams) delivers about 23% of the Daily Value for vitamin C and 19% for fiber, and with 5.3 grams of fiber per 100 grams alongside only 43 calories, they are a useful way to add fiber and volume to a light breakfast or snack.
Frequently asked questions about blackberries, raw
How many calories are in blackberries?
Raw blackberries have about 43 calories per 100 grams.
Are blackberries a good source of fiber?
Yes, a cup (144 grams) provides around 19% of the Daily Value for fiber, or 5.3 grams per 100 grams.
What do blackberries pair well with?
They work well with apples, lemon, cream, dark chocolate, and other fresh berries.