Blackberries vs Raspberries
Side-by-side nutrition comparison per serving. See which fits your goals better.
Blackberries come in lighter at 43 calories and 9.61g carbs compared to raspberries' 52 calories and 12.9g carbs per 100g. Blackberries also deliver an impressive 5.3g of fiber, making them one of the highest-fiber fruits available. Both berries are low-calorie and nutrient-dense, but blackberries give you fewer carbs with more fiber per serving.
Pro tip
Go with blackberries if fiber intake is your priority — they pack more fiber with fewer carbs and calories. Raspberries work great when you want a slightly tangier flavor for yogurt bowls or baking.
Quick Verdict
Best for weight loss
Blackberries
Best for muscle gain
Blackberries
Best for low-carb
Blackberries
Macro Comparison
Blackberries: 100g (100g) | Raspberries: 100g (100g)
43
Blackberries
52
Raspberries
1.39g
Blackberries
1.01g
Raspberries
9.61g
Blackberries
12.9g
Raspberries
0.49g
Blackberries
0.19g
Raspberries
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Blackberries
8%
Raspberries
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| Nutrient | Blackberries | Raspberries |
|---|---|---|
| Calories | 43 | 52 |
| Protein | 1.4g | 1g |
| Carbs | 9.6g | 12.9g |
| Fat | 0.5g | 0.2g |
| Fiber | 5.3g | — |
| Sugar | 4.88g | — |
| Sodium | 1mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.01g | — |
| Potassium | 162mg | 156mg |
| Vitamin A | 11mcg | — |
| Vitamin C | 21mg | 23mg |
| Calcium | 29mg | 16.4mg |
| Iron | 0.62mg | 0.45mg |
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 — 0.4g more than Raspberries.
For low-carb diets
Choose Blackberries with 9.61g carbs per serving.
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Take the free quizCommon Questions
Is Blackberries or Raspberries better for weight loss?
For weight loss, Blackberries is the better choice. Blackberries has 43 calories and 1.39g protein per serving, while Raspberries has 52 calories and 1.01g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Blackberries or Raspberries?
Blackberries has more protein per serving. Blackberries provides 1.39g and Raspberries provides 1.01g of protein.
Can I eat both blackberries and raspberries together?
Yes! Combining blackberries and raspberries gives you 95 calories and 2.4g protein. This combination can work well as part of a balanced meal.