Blackberries vs Dates, deglet noor
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Blackberries
Best for muscle gain
Dates, deglet noor
Best for low-carb
Blackberries
Macro Comparison
Blackberries: 100g (100g) | Dates, deglet noor: 100g (100g)
43
Blackberries
282
Dates, deglet noor
1.39g
Blackberries
2.45g
Dates, deglet noor
9.61g
Blackberries
75g
Dates, deglet noor
0.49g
Blackberries
0.39g
Dates, deglet noor
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Blackberries
3%
Dates, deglet noor
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| Nutrient | Blackberries | Dates, deglet noor |
|---|---|---|
| Calories | 43 | 282 |
| Protein | 1.4g | 2.5g |
| Carbs | 9.6g | 75g |
| Fat | 0.5g | 0.4g |
| Fiber | 5.3g | 8g |
| Sugar | 4.88g | 63.4g |
| Sodium | 1mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.01g | 0.03g |
| Potassium | 162mg | 656mg |
| Vitamin A | 11mcg | 0mcg |
| Vitamin C | 21mg | 0.4mg |
| Calcium | 29mg | 39mg |
| Iron | 0.62mg | 1.02mg |
Which Should You Choose?
For weight loss
Choose Blackberries. With 43 calories and 1.39g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Dates, deglet noor. Dates, deglet noor delivers 2.45g protein per serving — 1.1g more than Blackberries.
For low-carb diets
Choose Blackberries with 9.61g carbs per serving.
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Take the free quizCommon Questions
Is Blackberries or Dates, deglet noor better for weight loss?
For weight loss, Blackberries is the better choice. Blackberries has 43 calories and 1.39g protein per serving, while Dates, deglet noor has 282 calories and 2.45g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Blackberries or Dates, deglet noor?
Dates, deglet noor has more protein per serving. Blackberries provides 1.39g and Dates, deglet noor provides 2.45g of protein.
Can I eat both blackberries and dates, deglet noor together?
Yes! Combining blackberries and dates, deglet noor gives you 325 calories and 3.84g protein. This combination can work well as part of a balanced meal.