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Several plump, nearly black berries with a deep purple sheen are made up of tightly packed, glossy little round segments, with a few green leafy caps visible on some.
●Low GI
★Natural
🌿High Fiber

Blackberry Calories

Antioxidant, fiber-rich, low calorie

In season: Summer · Autumn

CALORIES · 100 G

43kcal

GI

25low

POTASSIUM · 100 G

162mg

FIBER · 100 G

5.3g

Quick answer

1 cup (medium) of Blackberry (140 g) has 60 calories. That works out to 43 calories per 100 g. It contains 13.4 g of carbs, 2 g of protein, 0.7 g of fat and 7.4 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Blackberry Nutrition Facts

Selected: 1 cup (medium) · 140 g

60

KCAL / 140G

Carbs

13.4g

· 5% DV

Protein

2g

· 4% DV

Fat

0.7g

· 1% DV

Fiber

7.4g

· 26% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 12% · Fat 9%

Blackberry nutrition facts table · 1 cup (medium) (140 g)

NutrientAmount% DV
Calories60 kcal
Total fat0.7 g1%
Saturated fat0.02 g0%
Trans fat0 g
Sodium1.4 mg0%
Total carbohydrate13.4 g5%
Fiber7.4 g26%
Protein2 g4%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Blackberry?

ServingAmountCalories
1 cup (medium)140 g60 kcal
1 tablespoon (chopped)10 g4 kcal
1 ounce (medium)28 g12 kcal
10 piece (mini)30 g13 kcal
½ cup (small)70 g30 kcal
100 g100 g43 kcal
1 serving (medium)100 g43 kcal
1 pack (medium)125 g54 kcal
2 cup (large)280 g120 kcal

Calculated from 43 calories per 100 g.

Frequently Asked Questions About Blackberry

What is a white blueberry (beyaz yaban mersini)?

Beyaz yaban mersini is the Turkish name for a white-fruited blueberry. It is not a blackberry or a white mulberry, and genuinely white-fruited blueberries are uncommon.

Are white blueberries natural, or are they just unripe blueberries?

Both are possible: some blueberry varieties can produce pale or white fruit, while greenish, firm berries may simply be unripe. Color alone does not reliably tell you whether a berry is ready to eat.

Are white blueberries the same as white mulberries?

No. White blueberries come from blueberry plants, while white mulberries grow on mulberry trees. They are different fruits, even though both can look pale.

What do white blueberries taste like?

White blueberries are generally described as mild and sweet, with a flavor similar to familiar blueberries. Taste varies by variety and ripeness, and an unripe berry may be more tart.

Can you eat white blueberries raw?

Yes, ripe white blueberries can be eaten raw, just like other blueberries. Rinse them gently under running water shortly before eating, and discard any berries that are moldy or damaged.

Can you bake with white blueberries?

Yes, you can use white blueberries in muffins, pancakes, pies, or sauces. They soften during cooking, and their pale color may make them less visually distinct than blue blueberries in baked goods.

How should you store white blueberries?

Keep white blueberries unwashed in a covered container in the refrigerator, removing any crushed or moldy berries first. Wash them just before eating, since moisture can make stored berries spoil faster.

Can you freeze white blueberries?

Yes. Rinse the berries gently, dry them thoroughly, and freeze them in a single layer before transferring them to a sealed container. Frozen berries work well in smoothies and cooked recipes.

Can you grow white blueberries at home?

Yes, if you can find a suitable white-fruited variety. Blueberries need acidic, well-drained soil and consistent moisture; check the specific plant’s climate and pollination requirements before planting.

Are white blueberries good for you?

Yes, they can be a nutritious fruit choice, providing fiber and antioxidant compounds. They do not prevent or treat disease, but you can include them among a varied selection of fruits.

Blackberry Vitamins & Minerals

Vitamins

Vitamin C

29.4mg · 33% DV

Vitamin K

27.72µg · 23% DV

Vitamin E

1.68mg · 11% DV

Folate

35µg · 9% DV

Minerals

Manganese

0.91mg · 40% DV

Copper

0.22mg · 24% DV

Potassium ⭐

227mg · 7% DV

Magnesium

28mg · 7% DV

Sodium

1.4mg · 0% DV

Blackberry Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

2.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Blackberry

To burn the 60 calories in 1 cup (medium) (140 g):

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Blackberry?

Beyaz yaban mersini refers to a pale-fruited blueberry, not a blackberry as the English name on some listings suggests. These small, juicy berries have a mild sweetness and a gentle tang. Eat them fresh as a snack, or add them to yoghurt, porridge, cereal and smoothies; they also work well in home baking and fruit desserts.

They offer plenty of fibre for relatively little energy: 100 g provides 43 calories. Serve them on their own or pair them with plain yoghurt and oats for a simple breakfast. If fresh berries are unavailable, frozen ones are convenient for stirring into porridge or blending into a smoothie.

How Nutritious Is Blackberry?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

64/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Blackberry Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Blackberry Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Blackberry Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Blackberry Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.07g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Blackberry

🫐vs🍓
Blackberry vs Strawberry11 kcal more per 100 g
→
🫐vs🥑
Blackberry vs Avocado117 kcal fewer per 100 g
→
🫐vs🍑
Blackberry vs Peach4 kcal more per 100 g
→
🫐vs🍇
Blackberry vs Dried Raisins256 kcal fewer per 100 g
→

Foods Similar to Blackberry

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.