Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Wild blackberries Calories
A low-calorie wild fruit rich in fiber, vitamin C, and vitamin K.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wild blackberries (144 g) has 63 calories. That works out to 44 calories per 100 g. It contains 13.8 g of carbs, 2 g of protein, 0.9 g of fat and 7.8 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.
Wild blackberries Nutrition Facts
Selected: 1 cup (medium) · 144 g
63
KCAL / 144G
Carbs
13.8g
· 5% DV
Protein
2g
· 4% DV
Fat
0.9g
· 1% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 11% · Fat 12%
Wild blackberries nutrition facts table · 1 cup (medium) (144 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.44 mg | 0% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 7.8 g | 28% |
| Protein | 2 g | 4% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Wild blackberries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 144 g | 63 kcal |
| 1 piece (small) | 5 g | 2 kcal |
| 1 tablespoon (chopped) | 9 g | 4 kcal |
| 5 piece (small) | 25 g | 11 kcal |
| 0.25 cup (small) | 36 g | 16 kcal |
| 10 piece (medium) | 50 g | 22 kcal |
| ½ cup (medium) | 72 g | 32 kcal |
| 100 g | 100 g | 44 kcal |
| 1 serving (medium) | 100 g | 44 kcal |
| 1.5 cup (large) | 216 g | 95 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Wild blackberries
Are wild blackberries safe to eat?
Yes, ripe wild blackberries are safe to eat when you have identified the plant correctly and picked the fruit from a clean area. Rinse them under running water first, and avoid berries from places that may have been sprayed or polluted.
How can you tell when wild blackberries are ripe?
Ripe wild blackberries are plump, dark black, and come away from the plant easily with a gentle touch. Red or firm berries are usually unripe; leave them on the bramble rather than pulling hard.
How do you wash wild blackberries?
Rinse wild blackberries gently under cool running water just before eating. Avoid rubbing or soaking them, as they bruise easily and can become waterlogged. Drain them well and remove any damaged or moldy berries.
How should you store wild blackberries?
Keep wild blackberries unwashed in the refrigerator in a shallow, breathable container. Remove any crushed or moldy fruit, and rinse only the portion you plan to eat, since moisture can make the berries spoil sooner.
Can you freeze wild blackberries?
Yes, wild blackberries freeze well. Rinse them gently, dry them thoroughly, and spread them out on a tray to freeze so they do not clump together. Once firm, transfer them to a sealed freezer-safe container.
Can you eat wild blackberries straight from the bush?
Yes, you can eat wild blackberries straight from the bush if the plant is correctly identified and the picking area is clean. Rinse the berries first to remove dirt, insects, and other debris.
Are wild blackberries the same as mulberries?
No, wild blackberries and mulberries come from different plants. Blackberries grow on brambles, often with prickles, while mulberries grow on trees. Their dark fruit can look alike, but the plants and berries are distinct.
Can you eat the seeds in wild blackberries?
Yes, the small seeds in wild blackberries are edible and are normally eaten with the fruit. You do not need to remove them; for a smoother sauce or jam, cook the berries and strain the mixture.
Where do wild blackberries grow?
Wild blackberries commonly grow on brambles along woodland edges, hedgerows, and other sunny, uncultivated areas. Avoid picking them beside busy roads or on land that may be treated with pesticides, and only gather fruit from plants you can identify.
Can dogs eat wild blackberries?
Yes, dogs can eat a few ripe wild blackberries as an occasional treat. Wash them first, offer them plain, and avoid berries picked from polluted or treated areas; too many may upset a dog’s stomach.
Wild blackberries Vitamins & Minerals
Vitamins
Vitamin C
30.24mg · 34% DV
Vitamin K
28.51µg · 24% DV
Vitamin E
1.68mg · 11% DV
Folate
36µg · 9% DV
Minerals
Manganese
0.93mg · 40% DV
Copper
0.24mg · 27% DV
Zinc
0.76mg · 7% DV
Potassium ⭐
233mg · 7% DV
Sodium
1.44mg · 0% DV
Wild blackberries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild blackberries
To burn the 63 calories in 1 cup (medium) (144 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Wild blackberries?
Wild blackberries grow on thorny brambles and are made up of many small, dark drupelets clustered around a core. When ripe, they are juicy and soft, with a sweet-tart flavour and tiny seeds. They grow wild across many temperate regions and are commonly eaten fresh, baked into pies and crumbles, or cooked into jam. A handful also works well stirred into porridge or served with yoghurt. They are a low-calorie fruit with plenty of fibre and vitamin C; 100 g provides 5.4 g of fibre. Their tang pairs nicely with creamy foods, while a little sweetness can soften the sharper berries in desserts. If picking them yourself, choose fully ripe fruit and wash it well before eating.
How Nutritious Is Wild blackberries?
Nutrient density
Very high
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
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 Wild blackberries 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 Wild blackberries Contain Allergens?
No known major allergens
Which Diets Is Wild blackberries 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
Wild blackberries Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Compare Wild blackberries
Foods Similar to Wild blackberries
Have another question about Wild blackberries?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.