How Many Calories Blackberries

Blackberries are a naturally sweet, slightly tart fruit that are not only low in calories but also packed with nutrients. Whether eaten fresh, blended into smoothies, or sprinkled on top of porridge or yoghurt, blackberries are a smart addition to almost any diet. Their deep purple colour is a sign of their high antioxidant content, but just how many calories do they contain?

Calories by Weight and Portion Size

Blackberries are very low in calories. One 100-gram serving (a generous handful) contains around 43 to 50 calories. A smaller typical portion of 80 grams which counts as one of your five a day provides about 35 to 40 calories.

That same 100g portion delivers just 5 to 6 grams of sugar, which is modest compared to many other fruits. It also includes around 5 grams of fibre, making blackberries one of the more fibre-rich berries available.

Nutritional Breakdown

Blackberries are made up of mostly water and carbohydrates, with no fat and very little protein. What sets them apart nutritionally is their high fibre content, along with vitamins C and K, manganese, and antioxidants such as anthocyanins, which give them their dark pigment.

They help support immune health, collagen formation, and skin integrity thanks to their high vitamin C content, while the fibre they provide supports digestion and helps regulate blood sugar levels.

Do Blackberries Have a Low Glycaemic Index?

Yes, blackberries have a low glycaemic index (GI), typically around 25, which means they cause only a small rise in blood sugar levels. Their combination of natural sugars, fibre, and water makes them an excellent choice for people with diabetes or anyone aiming to manage energy levels throughout the day.

Because they digest slowly, blackberries help provide steady energy without the spikes and crashes associated with high-GI foods.

Are Blackberries Good for Weight Loss?

Blackberries are one of the best fruits for weight management. They’re low in calories but high in volume, fibre, and micronutrients, which means they fill you up without significantly impacting your daily intake. The fibre helps with satiety and digestion, while the natural sugars satisfy sweet cravings in a far healthier way than processed snacks or desserts.

They’re ideal for snacking, adding to meals, or using in desserts that require minimal sugar.

How to Enjoy Blackberries in a Balanced Diet

Fresh blackberries are extremely versatile. Add them to porridge, Greek yoghurt, smoothies, or salads, or simply eat them on their own as a snack. They also pair well with nuts, chia seeds, and other berries for a nutrient-dense, low-calorie treat.

Avoid drowning them in sugar or using them only in pies or sugary sauces if you want to keep things light. Frozen blackberries offer the same nutritional benefits and can be more affordable or convenient year-round.

Summary

Blackberries contain approximately 43 to 50 calories per 100 grams, making them a low-calorie, high-fibre fruit loaded with vitamins and antioxidants. With a low glycaemic index and natural sweetness, they’re a smart choice for those managing weight, blood sugar, or simply looking to eat healthier. Their versatility and health benefits make them one of the most diet-friendly fruits you can enjoy.