Blackberries vs Pomegranates
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Blackberries
Best for muscle gain
Pomegranates
Best for low-carb
Blackberries
Macro Comparison
Blackberries: 100g (100g) | Pomegranates: 100g (100g)
43
Blackberries
83
Pomegranates
1.39g
Blackberries
1.67g
Pomegranates
9.61g
Blackberries
18.7g
Pomegranates
0.49g
Blackberries
1.17g
Pomegranates
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Blackberries
8%
Pomegranates
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| Nutrient | Blackberries | Pomegranates |
|---|---|---|
| Calories | 43 | 83 |
| Protein | 1.4g | 1.7g |
| Carbs | 9.6g | 18.7g |
| Fat | 0.5g | 1.2g |
| Fiber | 5.3g | 4g |
| Sugar | 4.88g | 13.7g |
| Sodium | 1mg | 3mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.01g | 0.12g |
| Potassium | 162mg | 236mg |
| Vitamin A | 11mcg | 0mcg |
| Vitamin C | 21mg | 10.2mg |
| Calcium | 29mg | 10mg |
| Iron | 0.62mg | 0.3mg |
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 Pomegranates. Pomegranates delivers 1.67g protein per serving — 0.3g 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 Pomegranates better for weight loss?
For weight loss, Blackberries is the better choice. Blackberries has 43 calories and 1.39g protein per serving, while Pomegranates has 83 calories and 1.67g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Blackberries or Pomegranates?
Pomegranates has more protein per serving. Blackberries provides 1.39g and Pomegranates provides 1.67g of protein.
Can I eat both blackberries and pomegranates together?
Yes! Combining blackberries and pomegranates gives you 126 calories and 3.0599999999999996g protein. This combination can work well as part of a balanced meal.