Blackberry Calories & Nutrition Calculator

Raw blackberry delivers 5.3g fiber per 100g at just 43 kcal — a fiber-to-calorie ratio of 0.123g fiber per kcal. This is the highest among common berries: raspberry (0.098), strawberry (0.063), and blueberry (0.041). Among all common fruits, raspberry (0.098) comes closest, followed by European gooseberry (0.098). Avocado has high absolute fiber (6.8g) but its ratio (0.041) is lower due to 167 kcal ^[1].

One cup of raw blackberries (144g) provides 7.6g fiber — 27% of the daily value — at just 62 calories. This means a cup of blackberries delivers the fiber equivalent of 3 medium apples but with 68% fewer calories. The fiber is a mix of insoluble cellulose (from the seeds and skin) and soluble pectin (from the flesh).

For food journaling, blackberry is one of the most fiber-efficient foods available. If tracking fiber-per-calorie, a cup of blackberries at 62 kcal and 7.6g fiber is more efficient than most vegetables, all grains, and every other fruit. The visible seeds account for a significant portion of this insoluble fiber.

Blackberry provides 0.65mg manganese per 100g — 28% of the daily value (2.3mg). One cup (144g) delivers 0.94mg (41% DV). Among fruits, this is exceptional: apple has 0.04mg, banana 0.27mg, orange 0.03mg. Only pineapple (0.93mg) rivals blackberry's manganese density among common fresh fruits ^[1][3].

For context, 0.65mg manganese per 100g places blackberry in the same range as many nuts: cashews (0.83mg), walnuts (3.4mg), and peanuts (1.9mg) — but at a fraction of the calories (43 kcal vs 553-654 kcal for nuts). Frozen blackberries concentrate manganese further to 1.21mg per 100g due to freeze-thaw water redistribution.

For food journaling, manganese is rarely tracked but it contributes to enzyme function and is part of the nutritional profile. One cup of blackberries covers 41% of the daily need — more than most single-food servings provide.

Blackberry has 1.39g protein per 100g — high for a fruit. For comparison: apple has 0.26g, banana 1.09g, strawberry 0.67g, blueberry 0.74g, and raspberry 1.20g. One cup (144g) provides 2.0g protein — modest in absolute terms but meaningful when fruits typically contribute near-zero protein to the diet ^[1].

The protein in blackberry comes partly from the seeds, which contain 6-12% protein by weight. Since blackberry seeds are consumed whole (unlike grape or watermelon seeds), the full seed protein is available. The amino acid profile is not complete — blackberry protein is low in lysine and methionine — but it contributes to overall daily intake.

For food journaling, blackberry's protein is a nice bonus, not a primary source. When combined with Greek yogurt (10g protein per 100g), a blackberry-yogurt bowl provides 12g protein — a more complete nutritional picture than yogurt with lower-protein fruits.

Blackberry delivers both 21mg vitamin C (23% DV) and 1.17mg vitamin E (8% DV) per 100g. Having meaningful amounts of both water-soluble (C) and fat-soluble (E) antioxidant vitamins in a single low-calorie fruit is unusual. Most fruits are strong in C but negligible in E (orange: 53mg C, 0.18mg E) or moderate in both but calorie-dense (avocado: 8.8mg C, 2.07mg E at 167 kcal) ^[1].

One cup of raw blackberries (144g) provides 30mg vitamin C (33% DV) and 1.7mg vitamin E (11% DV) at just 62 calories. The vitamin E comes partly from seed oils — blackberry seeds contain tocopherols and tocotrienols that contribute to the whole-fruit vitamin E content.

For food journaling, blackberry is worth noting as a dual-vitamin antioxidant fruit. If tracking vitamin E from whole-food sources (rather than supplements or oils), blackberry and avocado are the two most practical fruit options.

Blackberry's deep purple-black color comes from anthocyanins — water-soluble pigments measured at 100–300mg per 100g depending on cultivar and ripeness. This is among the highest anthocyanin concentrations in any commonly consumed food, exceeding blueberry (25-495mg, averaging ~170mg), red grape (30-750mg), and cherry (2-350mg) ^[3][4].

The primary anthocyanin in blackberry is cyanidin-3-glucoside, which accounts for 80-95% of total anthocyanin content. Other contributing compounds include peonidin and malvidin glycosides. These compounds are not reported in USDA's standard nutrient database but are extensively documented in the food chemistry literature.

For food journaling, standard calorie trackers won't show anthocyanin content. If tracking phytonutrient diversity, blackberry ranks among the top three commonly available fruits (alongside blueberry and black currant) for anthocyanin contribution. The deeper the berry color, the higher the concentration.