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