Subtotal $0.00
Shop Now
Blackberries are dark, juicy berries made of many tiny segments, each with a small seed, and they are one of the most fiber-rich fruits in the USDA database. One cup of raw blackberries has about 62 calories, 7.6 grams of fiber (27% of the Daily Value), and useful amounts of vitamin C, vitamin K and manganese, according to USDA FoodData Central. Below are the full blackberry nutrition facts, how fresh, frozen, canned and juice compare, what the research on blackberries benefits actually tested, and the food safety points worth knowing.
Peptide Labs does not sell blackberries or blackberry products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of raw blackberries (144 g) has about 62 calories and 7.6 grams of fiber (27% DV) in USDA data.
- Per cup, blackberries also supply about 40% DV for manganese, 34% for vitamin C and 24% for vitamin K.
- Blackberries are low in sugar for a fruit: about 4.9 grams per 100 grams, similar to strawberries.
- Their dark color comes from anthocyanins; a 2012 review found blackberry-specific human research scarce.
- Unsweetened frozen blackberries keep the fiber; canned berries in heavy syrup add a lot of sugar.
Blackberry nutrition facts per cup
The table uses the USDA FoodData Central SR Legacy entry for raw blackberries (FDC 173946), shown per 100 grams and per USDA’s one-cup portion of 144 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw blackberries) | Per 100 g | % DV | 1 cup (144 g) | % DV |
|---|---|---|---|---|
| Calories | 43 | Not applicable | 62 | Not applicable |
| Carbohydrate | 9.6 g | 3% | 13.8 g | 5% |
| Fiber | 5.3 g | 19% | 7.6 g | 27% |
| Total sugars | 4.9 g | No DV | 7.0 g | No DV |
| Protein | 1.4 g | 3% | 2.0 g | 4% |
| Manganese | 0.65 mg | 28% | 0.93 mg | 40% |
| Vitamin C | 21 mg | 23% | 30 mg | 34% |
| Copper | 0.17 mg | 18% | 0.24 mg | 26% |
| Vitamin K | 19.8 mcg | 16% | 28.5 mcg | 24% |
| Vitamin E | 1.2 mg | 8% | 1.7 mg | 11% |
| Folate | 25 mcg DFE | 6% | 36 mcg DFE | 9% |
| Magnesium | 20 mg | 5% | 29 mg | 7% |
| Potassium | 162 mg | 3% | 233 mg | 5% |
| Iron | 0.6 mg | 3% | 0.9 mg | 5% |
Fiber is the headline. The many small seeds are eaten with the fruit, which is a big part of why blackberries appear near the top of our guide to fiber-rich foods. Our guide to daily fiber intake explains the reference values. If you are not used to much fiber, add berries gradually and drink fluids, since a sudden jump can cause gas and bloating.
Blackberries are also a notable fruit source of manganese and copper, two trace minerals that rarely get attention, and of vitamin K, which matters for anyone taking warfarin (see the safety section). For more vitamin K sources, see our vitamin K foods guide; for vitamin C, our vitamin C foods guide.
Blackberry calories and sugar compared with other fruits
Blackberry calories are low, about 43 per 100 grams, and the sugar content is modest. The table compares 100 grams of each raw fruit in USDA SR Legacy data.
| Per 100 g, raw (USDA FDC ID) | Calories | Fiber (% DV) | Total sugars | Vitamin C (% DV) | Vitamin K (% DV) | Manganese (% DV) |
|---|---|---|---|---|---|---|
| Blackberries (173946) | 43 | 5.3 g (19%) | 4.9 g | 21 mg (23%) | 19.8 mcg (16%) | 0.65 mg (28%) |
| Raspberries (167755) | 52 | 6.5 g (23%) | 4.4 g | 26.2 mg (29%) | 7.8 mcg (6%) | 0.67 mg (29%) |
| Strawberries (167762) | 32 | 2.0 g (7%) | 4.9 g | 58.8 mg (65%) | 2.2 mcg (2%) | 0.39 mg (17%) |
| Blueberries (171711) | 57 | 2.4 g (9%) | 10.0 g | 9.7 mg (11%) | 19.3 mcg (16%) | 0.34 mg (15%) |
| Mulberries (169913) | 43 | 1.7 g (6%) | 8.1 g | 36.4 mg (40%) | 7.8 mcg (6%) | Not listed |
| Grapes, red or green (174683) | 69 | 0.9 g (3%) | 15.5 g | 3.2 mg (4%) | 14.6 mcg (12%) | 0.07 mg (3%) |
Blackberries and raspberries, close relatives in the genus Rubus, lead this group on fiber. Strawberries win on vitamin C, as our strawberries guide shows, and our sibling guide to mulberries covers a dark berry that looks similar but grows on trees and has much less fiber. For sugar across many fruits, see our guide to fruit sugar levels.
Frozen blackberries, canned and juice
How blackberries are packed changes the numbers a lot. These USDA entries come from different samples, so read small differences as approximate, but the big ones are clear.
| Form (USDA FDC ID) | Amount | Calories | Total sugars | Fiber (% DV) | Vitamin C (% DV) |
|---|---|---|---|---|---|
| Raw (173946) | 1 cup, 144 g | 62 | 7.0 g | 7.6 g (27%) | 30 mg (34%) |
| Frozen, unsweetened (171710) | 1 cup, 151 g | 97 | 16.1 g | 7.6 g (27%) | 4.7 mg (5%) |
| Canned in heavy syrup (171709) | 1 cup, 256 g | 236 | 50.4 g | 8.7 g (31%) | 7.2 mg (8%) |
| Blackberry juice, canned (173947) | 1 cup, 250 g | 95 | 19.2 g | 0.3 g (1%) | 28 mg (31%) |
- Frozen blackberries: unsweetened frozen berries keep the fiber. The USDA frozen entry lists more sugar and far less vitamin C than the raw entry, so the raw values above are not a perfect guide for frozen packs; the label on your bag is.
- Canned in syrup: heavy syrup brings the sugar to about 50 grams per cup in USDA data, several times the raw fruit.
- Juice: straining removes the seeds, and with them almost all the fiber.
- Wild berries: USDA also lists wild Alaska Native blackberries, which had less fiber (3.2 grams per 100 grams) and much less vitamin C than the standard entry, a reminder that variety and growing conditions matter.
Blackberries benefits: what the research shows
Blackberries get their deep color from anthocyanins and also contain flavonols and ellagitannins. A 2012 review in the Journal of Agricultural and Food Chemistry noted that these compounds vary with variety, growing conditions and ripeness, and that research on how they act in people, how much is absorbed and what they do is scarce. Most of the encouraging work was done in cells or animals.
- Gut microbes: a 2021 review explained that ellagitannins from blackberries and raspberries are converted by gut bacteria into compounds called urolithins. How much each person makes varies, and studies in people are still limited.
- Short controlled-diet trial (2018, Nutrients): 27 men with overweight or obesity ate a high-fat diet for a week with blackberries or a calorie-matched gelatin control, then switched. With blackberries, their bodies burned slightly more fat relative to carbohydrate over 24 hours and their insulin response to a meal was lower, while blood glucose did not differ. It was one week, in men only, with a large daily amount of fruit, and it measured metabolism, not weight change.
- Antioxidant scores: blackberries rank high in lab antioxidant tests, which is why they appear in our guide to antioxidant-rich foods. Lab scores do not show an effect in the body.
One trap when reading studies: some papers translated from Persian or Turkish call black mulberry (Morus nigra) a blackberry, including a 2015 juice trial from Iran. Check the species name before applying a result to the Rubus berries sold in US stores. The fair summary is that blackberries are a low-sugar, high-fiber fruit with interesting pigments, and claims that they melt fat or fix blood sugar go well beyond the evidence. For how whole fruit fits into steady blood sugar, see our low glycemic foods guide; on a GLP-1 medicine, our GLP-1 diet guide explains why fiber-rich foods help small meals count.
Safety, storage and allergy
- Warfarin: the NIH Office of Dietary Supplements advises people taking warfarin to keep their vitamin K intake consistent. A cup of blackberries is not a high-vitamin K food like leafy greens, but big swings in berry-heavy smoothies are worth mentioning to your clinician.
- Washing: FDA advises washing produce under running water before eating, and says soap, detergent or produce washes are not recommended. Refrigerate fresh berries, as FDA advises for perishable fruit.
- Frozen berries: frozen berries are usually eaten without cooking. In 2013 and 2014, Italian health authorities traced a large hepatitis A outbreak to imported frozen berries, so follow FDA recall notices for frozen fruit.
- Allergy: blackberries are not one of the nine major food allergens that US labels must declare, but any fruit can cause a reaction. Hives, swelling or breathing trouble needs urgent care; for unclear symptoms, see an allergist, and our elimination diet guide explains why testing should be supervised.
Frequently Asked Questions
What are the main blackberries benefits?
USDA data show blackberries are high in fiber and supply manganese, vitamin C and vitamin K with few calories. Human trials on blackberries themselves are few and short.
How many calories are in a cup of blackberries?
About 62 calories in one cup (144 grams) of raw blackberries, in USDA data, with 7.6 grams of fiber.
Are blackberries high in sugar?
No. Raw blackberries have about 4.9 grams of sugar per 100 grams in USDA data, similar to strawberries and about half of blueberries.
Are frozen blackberries as healthy as fresh?
Unsweetened frozen blackberries keep the fiber. Check the label for added sugar, and remember they are usually eaten without cooking, so follow recall notices.
Can you eat blackberry seeds?
Yes. The small seeds are eaten with the fruit and are a big part of its fiber. Strained juice loses almost all of it.
Do blackberries interact with warfarin?
Blackberries contain vitamin K. People taking warfarin are advised to keep vitamin K intake consistent, so mention large diet changes to your clinician.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Mulberries: Mulberry Fruit Nutrition, Benefits and Research, Raspberries Benefits: USDA Raspberry Nutrition, Calories and Research, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.