Fruit

Blackberries nutrition, down to the gram.

62 calories and 2 g of protein: that is 1 cup of blackberries. The source is the USDA entry “Blackberries, raw”. Preparation shifts it more than most tables admit, from 43 calories per 100 g at the low end to 92 at the top. Pick a portion in the panel and it recalculates on the spot; the nutrient table further down moves with it.

By Alen Yaco · Updated 20 September 2026

Figures: USDA FoodData Central, records 173946, 171709. Calculated in your browser; nothing is uploaded.

Blackberries calories by portion

1 cup of blackberries is 62 calories. Per 100 g it is 43. USDA publishes the serving weights below, so these are measured portions rather than rounded guesses.

Protein in blackberries, measured

Protein in 1 cup of blackberries comes to 2 g. Against the 50 g Daily Value, that covers 4 percent. Blackberries is not a protein food in any sense. What it supplies is carbohydrate.

Of every 100 calories, 11 come from protein, 9 from fat and 79 from carbohydrate.

How preparation changes blackberries

There is a 114 percent spread between raw blackberries (43 calories per 100 g) and canned (92). The cause is the way it is packed or preserved.

Each line compares 144 g of blackberries, prepared a different way.

Buying, keeping and using blackberries

Blackberries are aggregate bramble fruits. Shops sell them fresh in punnets or frozen in bags. Look for plump, deeply coloured drupelets with a matte finish. Avoid wet punnets or those with white mould at the base. A dull, dark purple hue indicates maturity, whereas red patches show the fruit was picked too early.

Applying heat softens the cellular walls, releasing deep purple juices and softening the woody central core. The commonest mistake is overcooking them into a dull brown mush. Gentle poaching preserves their shape. Acidic blackberry juice reacts with aluminium cookware, turning the fruit grey, so stick to stainless steel or glass vessels when heating.

These berries pair naturally with game meats like venison in British savoury sauces. In French pastry, they fill tarts alongside almond frangipane. They suit orchard fruits in crumbles, or macerated in sugar to spoon over cold dairy. Their sharp tartness cuts through rich, fatty cheeses and roasted duck.

Micronutrients in blackberries

Top of the list for 1 cup of blackberries: vitamin C at 34 percent of a day, vitamin K at 24 percent of a day. The remaining nutrients are tabulated underneath and update live.

There are 5.3 g of fibre in 100 g, roughly 19 percent of the daily figure.

Blackberries and your daily targets

Against the standard 2,000 calorie reference, 1 cup of blackberries takes up 3 percent of the energy and supplies 4 percent of the protein. For a figure that fits you, start with the TDEE calculator, then set grams with the macro calculator.

Using blackberries: three recipes

Three recipes from the Calorie Counter Team, each costed ingredient by ingredient against USDA records, so the per-serving figures are sums, not guesses.

Snack · British

Blackberry and Apple Crumble

A baked dessert of warm apples and blackberries topped with a crisp, rubbed-butter flour mixture.

50 min · serves 4

464kcal

5.3gprotein

21gfat

66gcarbs

Ingredients

• Blackberries 300 g
• Apples, peeled and sliced 300 g
• Plain wheat flour 150 g
• Unsalted butter 100 g
• Granulated white sugar 80 g

Method

1. Heat the oven to 190C.
2. Rub the 100g of butter into the 150g of flour using your fingertips until the mixture resembles breadcrumbs.
3. Stir 40g of the sugar into the flour mixture.
4. Toss the 300g of blackberries and 300g of sliced apples with the remaining 40g of sugar in a baking dish.
5. Spread the flour mixture evenly over the fruit.
6. Bake for 35 minutes until the top is golden and the fruit juices bubble at the edges.

Built from 5 USDA ingredient records. A cooked dish never matches its raw sum exactly, but it stays close.

Lunch · French

Blackberry and Goat's Cheese Salad

A fresh spinach salad tossed with whole blackberries, crumbled goat's cheese, and a basic balsamic dressing.

10 min · serves 2

246kcal

12gprotein

19gfat

9.9gcarbs

Ingredients

• Blackberries 150 g
• Baby spinach leaves 100 g
• Goat's cheese 100 g
• Olive oil 15 g
• Balsamic vinegar 10 g
• Table salt 2 g

Method

1. Wash and dry the 100g of spinach leaves.
2. Whisk the 15g of olive oil, 10g of balsamic vinegar, and 2g of salt together in a large bowl.
3. Add the spinach and 150g of blackberries to the bowl and toss gently.
4. Crumble the 100g of goat's cheese over the salad before serving.

Nutrition per serving, calculated across 6 USDA ingredient records. Expect small differences once cooked.

Breakfast · French

Warm Blackberry Compote

A warm fruit sauce made by simmering fresh blackberries with honey and lemon juice.

20 min · serves 4

74kcal

1.4gprotein

0.5gfat

18gcarbs

Ingredients

• Blackberries 400 g
• Honey 40 g
• Lemon juice 15 g
• Water 30 g

Method

1. Combine 400g of blackberries, 40g of honey, 15g of lemon juice, and 30g of water in a small saucepan.
2. Place the saucepan over medium heat and bring the liquid to a simmer.
3. Cook for 10 minutes, stirring occasionally, until the berries soften and release their juices.
4. Remove from the heat and allow the mixture to cool and thicken for 10 minutes before serving.

Figures are per serving and come from 4 USDA FoodData Central entries; cooking will shift them slightly.

Calorie Counter Team, food critic

Blackberries as part of a meal

One way to build a meal around blackberries, costed from the same records. Substitute freely; the method carries over.

How blackberries compares with similar foods

Compared gram for gram, with the form of each food stated. Follow any link for that food’s full page.

Blackberries, asked and answered

How many calories does 1 cup of blackberries have?

USDA measures 1 cup of blackberries at 62 calories, or 43 calories for each 100 g. The record used is “Blackberries, raw” (FDC 173946).

How much protein does blackberries have?

2 g in 1 cup of blackberries, or 1.4 g per 100 g. That is 4 percent of the 50 g Daily Value.

Is blackberries higher in calories once it is prepared?

The weight stays the same but the number moves. 144 g of blackberries is 62 calories raw, rising to 132 canned.

Is blackberries good for weight loss?

It can fit any calorie target; no single food decides the outcome. What matters here is that 1 cup of blackberries costs 62 calories and returns 2 g of protein, so 13 percent of its energy is protein — useful alongside a protein source rather than as one.

Why are my blackberries bitter?

Underripe blackberries contain high levels of tannin, which causes bitterness. Unlike some fruits, they do not ripen or sweeten after picking. You can balance this unpleasant astringency by macerating the raw berries in sugar or gently simmering them with a splash of sweet dessert wine.

How do I remove blackberry seeds?

Press the cooked berries through a fine mesh nylon sieve using the back of a wooden spoon. This separates the tough, woody seeds from the smooth pulp. Avoid metal sieves, which can react with the acidic fruit and alter the deep purple colour.

Sources

• Blackberries, raw — USDA FoodData Central, FDC ID 173946
• Blackberries, canned, heavy syrup, solids and liquids — USDA FoodData Central, FDC ID 171709
• Daily Values for nutrition labelling, 21 CFR 101.9