Blackberries vs Nectarines
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Blackberries
Best for muscle gain
Blackberries
Best for low-carb
Blackberries
Macro Comparison
Blackberries: 100g (100g) | Nectarines: 100g (100g)
43
Blackberries
44
Nectarines
1.39g
Blackberries
1.06g
Nectarines
9.61g
Blackberries
10.6g
Nectarines
0.49g
Blackberries
0.32g
Nectarines
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Blackberries
10%
Nectarines
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| Nutrient | Blackberries | Nectarines |
|---|---|---|
| Calories | 43 | 44 |
| Protein | 1.4g | 1.1g |
| Carbs | 9.6g | 10.6g |
| Fat | 0.5g | 0.3g |
| Fiber | 5.3g | 1.7g |
| Sugar | 4.88g | 7.89g |
| Sodium | 1mg | 0mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.01g | 0.03g |
| Potassium | 162mg | 201mg |
| Vitamin A | 11mcg | 17mcg |
| Vitamin C | 21mg | 5.4mg |
| Calcium | 29mg | 6mg |
| Iron | 0.62mg | 0.28mg |
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 Blackberries. Blackberries delivers 1.39g protein per serving — 0.3g more than Nectarines.
For low-carb diets
Choose Blackberries with 9.61g carbs per serving.
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Take the free quizCommon Questions
Is Blackberries or Nectarines better for weight loss?
For weight loss, Blackberries is the better choice. Blackberries has 43 calories and 1.39g protein per serving, while Nectarines has 44 calories and 1.06g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Blackberries or Nectarines?
Blackberries has more protein per serving. Blackberries provides 1.39g and Nectarines provides 1.06g of protein.
Can I eat both blackberries and nectarines together?
Yes! Combining blackberries and nectarines gives you 87 calories and 2.45g protein. This combination can work well as part of a balanced meal.