How many calories are in blackberries?
One cup of raw blackberries weighs 144 g and carries 62 calories. Per 100 g the fresh berry runs 43 calories, which sits near the bottom of the whole fruit bowl. A single berry is about 2. The number worth knowing, though, is not the calorie count — it is the 7.6 g of fiber riding along in that cup.
You'd need to walk about 12 minutes to burn the 62 calories in a 1-cup (144 g) serving.
How long does it take to burn off blackberries?
A 1-cup (144 g) serving is 62 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 62 kcal |
|---|---|
| Walking, brisk | 12 min |
| Cycling, moderate | 8 min |
| Swimming, moderate | 9 min |
| Jogging | 7 min |
| Weight training, moderate | 14 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (144 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Blackberry quick facts
- US servings, from one berry to a clamshell
- Frozen, wild, canned and juiced
- More fiber than sugar, and why that matters on the label
- How do blackberries compare?
- Most popular blackberry brands
- Blackberry FAQs
Blackberry quick facts
The row behind every number here is SR Legacy 173946, "Blackberries, raw". Someone typing "calories in blackberries" almost always has a plastic clamshell of fresh berries in hand, not juice and not a berry yogurt, and this is the one USDA record that carries a complete profile for the plain raw berry. There is a newer Foundation entry, 2727581, but it was published without energy or carbohydrate values, so it cannot price a cup for you.
| Nutrient | Per 100 g | Per 1 cup (144 g) | % Daily Value |
|---|---|---|---|
| Calories | 43 | 62 | — |
| Total fat | 0.49 g | 0.7 g | 1% |
| Saturated fat | 0.01 g | 0.0 g | 0% |
| Carbohydrate | 9.61 g | 13.8 g | 5% |
| Dietary fiber | 5.3 g | 7.6 g | 27% |
| Total sugars | 4.88 g | 7.0 g | — |
| Protein | 1.39 g | 2.0 g | 4% |
| Sodium | 1 mg | 1 mg | 0% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row above because the SR Legacy edition does not publish that nutrient at all, and raw fruit has none by definition. Two more rows worth a sentence: cholesterol is 0 mg, as it is in every plant food, and potassium comes in at 162 mg per 100 g, or 233 mg a cup — about 5% of the 4,700 mg Daily Value. Sodium is the quiet one. A whole cup carries 1 mg, which is as close to nothing as a food gets.
US servings, from one berry to a clamshell
| Serving | Weight | Calories |
|---|---|---|
| 1 blackberry | 5 g | 2 kcal |
| 1 oz | 28 g | 12 kcal |
| 1/2 cup | 72 g | 31 kcal |
| 1 cup | 144 g | 62 kcal |
| 6 oz clamshell | 170 g | 73 kcal |
| Per 100 g | 100 g | 43 kcal |
The 144 g cup is a USDA household measure, and so is the 5 g single berry, which comes from the FNDDS entry for raw blackberries. The half cup, the ounce and the 6 oz clamshell are our own arithmetic from the USDA 100 g figure rather than USDA servings — useful, because the clamshell is how the fruit actually arrives from the store.
That clamshell number surprises people. Eating the entire 6 oz box in one sitting costs 73 calories, less than a medium banana, and hands you roughly 9 g of fiber while you do it. Blackberries are one of the few foods where finishing the container is not the mistake.
One wrinkle on cups: USDA carries two of them. The SR Legacy cup is 144 g, the FNDDS cup is 150 g, and the difference is how tightly the berries settle, not a difference in the fruit. At 150 g the same cup is 65 calories. Either number is defensible; we use 144 g throughout so the math stays consistent.
Frozen, wild, canned and juiced
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Raw, fresh | 43 kcal | 1 cup (144 g) | 62 kcal |
| Raw, FNDDS cup | 43 kcal | 1 cup (150 g) | 65 kcal |
| Frozen, unsweetened | 64 kcal | 1 cup unthawed (151 g) | 97 kcal |
| Frozen, FNDDS cup | 64 kcal | 1 cup (150 g) | 96 kcal |
| Wild, raw | 52 kcal | 1 cup (157 g) | 82 kcal |
| Canned in heavy syrup | 92 kcal | 1 cup (256 g) | 236 kcal |
| Blackberry juice, canned | 38 kcal | 1 cup (250 g) | 95 kcal |
Frozen is the one that trips people up. The bag says 64 calories per 100 g against 43 for fresh, and the instinct is to blame added sugar. There is none — the USDA record is explicitly unsweetened. Freezing and the water that leaves with it concentrate the solids, so sugars climb from 4.88 g to 10.67 g per 100 g and everything else rises with them. Gram for gram frozen berries are denser food; cup for cup, 97 against 62, you are simply getting more berry.
Canned in heavy syrup is a different food entirely. A 256 g cup runs 236 calories, close to four times the fresh cup, and the syrup pushes total sugars to 19.7 g per 100 g — about 50 g in that cup. USDA does not split out how much of that is added, so we cannot put an added-sugars figure on it, but the gap between 4.88 g raw and 19.7 g canned tells the story without one.
Wild blackberries land in between at 52 calories per 100 g, or 82 for a 157 g cup. They are fattier, 1.07 g per 100 g against 0.49 g, because the seeds make up more of a smaller berry.
Juice loses the point of the fruit. Canned blackberry juice is the lightest row here per 100 g at 38 calories, yet a 250 g cup still costs 95 — and fiber collapses from 5.3 g to 0.1 g per 100 g while sugars sit at 7.7 g. You drink most of a cup's calories and keep almost none of the reason to eat blackberries.
Store brands sit close to the frozen USDA row rather than the fresh one, since most packaged blackberries in the US are frozen. Cascadian Farm, Dole, Great Value and Wegmans all label around 71 calories per 100 g, Earthbound Farm 64, and 365 Whole Foods Market 62 — a spread of nine calories per 100 g across six national brands, which is label rounding more than any real difference in fruit.
More fiber than sugar, and why that matters on the label
Very few fruits put more fiber on the plate than sugar. Blackberries do: 7.6 g of fiber against 7.0 g of total sugars in a single 144 g cup. That fiber is 27% of the 28 g Daily Value the FDA uses on the Nutrition Facts label, bought for 62 calories. Almost nothing else in the produce aisle trades that well.
Set it against the norm and the size of the number lands. The Dietary Guidelines for Americans note that most adults fall well short on fiber, and MyPlate asks for about 2 cups of fruit a day. Two cups of blackberries would be 124 calories and roughly 15 g of fiber — over half the day's Daily Value from the fruit group alone.
The low-carb crowd runs the same numbers a different way. Subtract fiber from total carbohydrate and a cup leaves about 6.2 g, or roughly 4.3 g per 100 g. That is our own arithmetic from the USDA figures, not a USDA value, and net carbs are not a regulated term — but it explains why blackberries show up on low-carb lists that exclude most other fruit.
If you are watching sodium, this is a free food: 1 mg a cup, against the 2,300 mg Daily Value. The row that never matters here is saturated fat, at 0.01 g per 100 g.
How do blackberries compare?
| Fruit | Per 100 g | US serving | Calories |
|---|---|---|---|
| Blackberries, raw | 43 kcal | 1 cup (144 g) | 62 kcal |
| Mulberries, raw | 43 kcal | 1 cup (140 g) | 60 kcal |
| Gooseberries, raw | 44 kcal | 1 cup (150 g) | 66 kcal |
| Nectarines, raw | 44 kcal | 1 cup slices (143 g) | 63 kcal |
Our take: on calories these four are effectively the same fruit — 43 or 44 per 100 g, 60 to 66 a cup, a spread of six calories that no one should plan a day around. Blackberries win on what comes with the calories. Their 5.3 g of fiber per 100 g beats every neighbor on this table, and the sugar sits lower than the fiber, which is not true of the nectarine. If you are picking a berry to keep in the fridge for hunger between meals, take the blackberries; if you want the lightest cup on paper, mulberries edge it by two calories and nobody will notice.
Most popular blackberry brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Cascadian Farm Organic Blackberries | 71 cal |
| Earthbound Farm Organic Blackberries | 64 cal |
| Dole Marion Blackberries | 71 cal |
| Great Value Blackberries | 71 cal |
| 365 Whole Foods Market Organic Blackberries | 62 cal |
| Wegmans Blackberries | 71 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Blackberry FAQs
How many calories are in 1 cup of blackberries?
62 calories in one cup of raw blackberries, 144 g on the USDA scale. That cup also carries 13.8 g of carbohydrate, 7.6 g of fiber and 7.0 g of sugar. Half a cup, 72 g, is 31 calories. A cup of frozen unsweetened berries is denser, at 97 calories.
How many calories in one blackberry?
About 2 calories. USDA puts a single raw blackberry at 5 g, and at 43 calories per 100 g that works out to just over 2. Ten berries land near 22 calories. Berries vary a lot in size, so treat the 5 g figure as an average rather than a rule.
How much fiber is in blackberries?
5.3 g per 100 g, and 7.6 g in a one-cup 144 g serving. That is 27% of the 28 g Daily Value, bought for 62 calories. It is also more fiber than the 7.0 g of total sugars in the same cup, which is unusual for fruit and the main reason to keep a box around.
How many carbs are in blackberries?
13.8 g of carbohydrate in a one-cup 144 g serving, or 9.61 g per 100 g. Subtract the 7.6 g of fiber and about 6.2 g remain per cup, roughly 4.3 g per 100 g. That subtraction is our own arithmetic from the USDA figures, not a USDA value.
Do frozen blackberries have more calories than fresh?
Yes, per gram: frozen unsweetened blackberries run 64 calories per 100 g against 43 raw, so a 151 g cup is 97 calories instead of 62. No sugar is added. Freezing concentrates the solids, and sugars climb from 4.88 g to 10.67 g per 100 g along with everything else.
How much sugar is in blackberries?
4.88 g per 100 g, or 7.0 g in a one-cup 144 g serving, which is less than the 7.6 g of fiber in that same cup. Canned blackberries in heavy syrup are a different food: 19.7 g of sugars per 100 g, about 50 g in a 256 g cup.
Are blackberries keto friendly?
About 6.2 g of net carbohydrate per one-cup 144 g serving, from 13.8 g total minus 7.6 g of fiber. That is our own arithmetic from the USDA numbers, not a USDA value, and it is low enough that a cup fits most low-carb plans. Canned in syrup does not.
How many calories in a 6 oz container of blackberries?
About 73 calories for a 6 oz clamshell, 170 g, at 43 calories per 100 g. That is our own scaling from the USDA 100 g figure rather than a USDA serving. The same box carries roughly 9 g of fiber and 16.3 g of carbohydrate for those 73 calories.
Similar foods
- Papaya — 34 cal for 1/2 small papaya
- Grapefruit — 52 cal for 1/2 medium grapefruit
- Nectarine — 31 cal for 1/2 medium
- Plum — 30 cal per plum
- Blood Orange — 62 cal per medium blood orange
- Orange — 62 cal per medium orange
Count it without the math
Point the camera at the bowl and BodyPal counts the berries for you, fresh or frozen.
