Calories in Blackberries, raw
Generic food Raw Fruits
Blackberries, raw contains 43 kcal per 100 g. A typical serving of 1 cup (144 g) provides about 62 kcal.
Roughly 79% of its calories come from carbohydrates, with 11% from protein and 9% from fat (estimated with general energy factors).
That is less energy than the typical item in fruits and fruit juices on FoodFactly, where the median is 60 kcal per 100 g across 386 foods.
100 g provides 28% of the Daily Value for manganese, 23% of the Daily Value for Vitamin C and 18% of the Daily Value for copper.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 43 kcal | |
| Total fat M | 0.49 g | 0.6% |
| Saturated fat C | 0.014 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 1 mg | 0% |
| Total carbohydrates C | 9.6 g | 3% |
| Dietary fiber M | 5.3 g | 19% |
| Total sugars M | 4.9 g | |
| Protein M | 1.4 g | 3% |
| Vitamin A M | 11 µg | 1% |
| Vitamin C ? | 21 mg | 23% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1.2 mg | 8% |
| Vitamin K M | 19.8 µg | 17% |
| Thiamin (B1) M | 0.02 mg | 2% |
| Riboflavin (B2) M | 0.026 mg | 2% |
| Niacin (B3) M | 0.65 mg | 4% |
| Pantothenic acid (B5) M | 0.28 mg | 6% |
| Vitamin B6 M | 0.03 mg | 2% |
| Folate (B9) C | 25 µg | 6% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 8.5 mg | 2% |
| Calcium M | 29 mg | 2% |
| Iron M | 0.62 mg | 3% |
| Magnesium M | 20 mg | 5% |
| Phosphorus M | 22 mg | 2% |
| Potassium M | 162 mg | 3% |
| Zinc M | 0.53 mg | 5% |
| Copper M | 0.17 mg | 18% |
| Manganese M | 0.65 mg | 28% |
| Selenium M | 0.4 µg | 0.7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 79%
- Fat 9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.4 gin the top quarter of fruits and fruit juices (median 0.61 g)
- Fiber5.3 gin the top quarter of fruits and fruit juices (median 1.6 g)
- Sugars4.9 gin the lowest quarter of fruits and fruit juices (median 11 g)
- Fat0.49 gin the top quarter of fruits and fruit juices (median 0.19 g)
- Saturated fat0.014 gbelow the median for fruits and fruit juices (median 0.021 g)
- Sodium1 mgin the lowest quarter of fruits and fruit juices (median 3 mg)
- Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
- Water88.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.047 g |
|---|---|
| Polyunsaturated fat C | 0.28 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0.07 g |
| Glucose M | 2.3 g |
| Fructose M | 2.4 g |
| Lactose M | 0 g |
| Maltose M | 0.07 g |
| Galactose M | 0.03 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.19 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 I | 0 g |
| SFA 16:0 I | 0.012 g |
| SFA 18:0 I | 0.003 g |
| MUFA 18:1 I | 0.044 g |
| PUFA 18:3 I | 0.094 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 I | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.004 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (14)
| Beta-carotene M | 128 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 118 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.04 mg |
| Tocopherol, gamma M | 1.3 mg |
| Tocopherol, delta M | 0.9 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 88.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.37 g |
| Theobromine Z | 0 mg |
| Energy C | 181 kJ |
| Vitamin A, IU M | 214 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 25 µg |
| Betaine M | 0.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS | USDA Foundation |
|---|---|---|
| Calories | 43 kcal | n/a |
| Protein | 1.4 g | 1.5 g |
| Carbohydrates | 9.6 g | n/a |
| Fat | 0.49 g | n/a |
| Fiber | 5.3 g | 5.3 g |
| Sugars | 4.9 g | 6.5 g |
| Sodium | 1 mg | 1.5 mg |
Other forms of Blackberries
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blackberries, wild, raw (Alaska Native) Raw | 52 | 0.84 g | 9.8 g | 1.1 g |
| Blackberries, canned, heavy syrup, solids and liquids Canned | 92 | 1.3 g | 23.1 g | 0.14 g |
| Blackberries, frozen, unsweetened Frozen | 64 | 1.2 g | 15.7 g | 0.43 g |
| Blackberries, frozen Frozen | 64 | 1.2 g | 15.7 g | 0.43 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raspberries, raw Raw | 52 | 1.2 g | 11.9 g | 0.65 g |
| Cranberries, raw Raw | 46 | 0.46 g | 12 g | 0.13 g |
| Pears, asian, raw Raw | 42 | 0.5 g | 10.7 g | 0.23 g |
| Currants, red and white, raw Raw | 56 | 1.4 g | 13.8 g | 0.2 g |
| Lemon, raw, without peel Raw | 29 | 1.1 g | 9.3 g | 0.3 g |
| Carambola, (starfruit), raw Raw | 31 | 1 g | 6.7 g | 0.33 g |
| Starfruit, raw Raw | 31 | 1 g | 6.7 g | 0.33 g |
| Feijoa, raw Raw | 61 | 0.71 g | 15.2 g | 0.42 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw blackberries?
100 g of raw blackberries has 43 kcal. 1 cup (144 g): about 62 kcal.
How much protein is in raw blackberries?
Raw blackberries contains 1.4 g of protein per 100 g (3% of the 50 g Daily Value), or 2 g in 1 cup (144 g). About 11% of its calories come from protein. Compared with other fruits and fruit juices, that is among the highest quarter (median 0.61 g).
How many carbs are in raw blackberries?
Raw blackberries has 9.6 g of total carbohydrates per 100 g, including 5.3 g of fiber and 4.9 g of sugars.
How much fat is in raw blackberries?
Raw blackberries contains 0.49 g of fat per 100 g, of which 0.014 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw blackberries contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (28% DV), Vitamin C (23% DV), copper (18% DV) and Vitamin K (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw blackberries?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does blackberries have the same nutrition raw and canned?
No. Per 100 g, blackberries, raw has 43 kcal, while blackberries, canned, heavy syrup, solids and liquids has 92 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 173946. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.