Foods · Fruit
Calories in blackberries
Blackberries: about 43 calories per 100 g. A portion of 1 cup (144 g) has about 62 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 43 | 1.4 g | 9.6 g | 0.5 g |
| 1 cup | 144 g | 62 | 2 g | 13.8 g | 0.7 g |
Where the calories come from
- Protein 11%
- Carbs 79%
- Fat 9%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 43 kcal |
| Protein | 1.4 g |
| Carbohydrate | 9.6 g |
| of which sugars | 4.9 g |
| Fibre | 5.3 g |
| Fat | 0.5 g |
| of which saturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 162 mg |
| Calcium | 29 mg |
| Iron | 0.6 mg |
| Vitamin C | 21 mg |
| Water | 88.2 g |
How it compares with other fruit
Among the 29 fruit listed on this site, blackberries ranks number 8 from the lowest in calories per 100 g, and number 5 from the highest in protein per 100 g.
Fewer calories per 100 g
- Peach 39 cal
- Cantaloupe 34 cal
- Strawberries 32 cal
More calories per 100 g
- Orange juice 45 cal
- Apple juice 46 cal
- Cranberries 46 cal
What 62 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of blackberries (1 cup, 62 calories) equals about 14 minutes of walking or 6 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Blackberries, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in blackberries (1 cup)?
About 62 calories (≈). That is 1 cup (144 g) of blackberries, using the USDA reference value of 43 calories per 100 g.
How many calories are in 100 grams of blackberries?
About 43 calories (≈). One ounce (28 g) is about 12 calories.
How much protein is in blackberries?
1.4 g per 100 g, and about 11% of its calories come from protein (≈). A portion of 1 cup has about 2 g.
Source
- USDA FoodData Central, SR Legacy: Blackberries, raw (FDC ID 173946)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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