By the Nutriveda editorial team · Updated 10 November 2026
Blackberries are dark, juicy late-summer berries with a sweet-tart taste and plenty of small seeds. They are light and rich in fibre: 43 kcal, 5.3 g of fibre and 4.9 g of sugar per 100 g.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 43 kcal | |
| Protein | 1.4 g | |
| Fat | 0.5 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 9.6 g | |
| of which sugars | 4.9 g | |
| Fibre | 5.3 g | |
| Potassium | 162 mg | 8% |
| Calcium | 29 mg | 4% |
| Magnesium | 20 mg | 5% |
| Iron | 0.6 mg | 4% |
| Sodium | 1.0 mg | |
| Vitamin C | 21 mg | 26% |
Values are for: raw blackberries. Source: USDA FoodData Central, SR Legacy, FDC ID 173946 (“Blackberries, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Like raspberries, blackberries carry their fibre in the seeds and flesh, so eat them whole. The almost black colour comes from anthocyanins. Wild blackberries are the same fruit and often taste stronger than cultivated ones.
- Fibre: 5.3 g per 100 g. Under EU rules a food with at least 3 g of fibre per 100 g counts as a source of fibre. A 100 g portion gives about 5.3 g.
- Vitamin C: 21 mg per 100 g, 26% of the daily reference intake (a 100 g portion: about 26%). Vitamin C contributes to the normal function of the immune system.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
A ripe blackberry is fully black, slightly dull and comes off the plant easily. Red or shiny patches mean it is still sour. Keep berries in the fridge in a single layer and eat them within two or three days.
Eat them fresh, stir them into yogurt, or cook them briefly with apple for a quick compote without added sugar. They freeze well on a tray and can go straight into porridge.
Who should be careful
If you pick wild blackberries, avoid bushes next to busy roads and wash the fruit well. People who have been told to avoid seeds during a bowel flare-up should check with their doctor first.
FAQ
How many calories are in blackberries?
Raw blackberries have 43 kcal per 100 g and 4.9 g of sugar.
Are blackberries high in fibre?
They have 5.3 g of fibre per 100 g, which meets the EU definition of a source of fibre. A 100 g bowl gives about 5.3 g.
Can I freeze blackberries?
Yes. Freeze them in one layer on a tray, then move them to a bag. They keep for months and work well in cooking.
Related entries
Sources
- USDA FoodData Central. Blackberries, raw, FDC ID 173946. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Regulation (EC) No 1924/2006: nutrition claims (“source of fibre”, “high fibre”). eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.