Raspberries 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
Blackberries
Best for low-carb
Blackberries
Macro Comparison
Raspberries: 100g (100g) | Blackberries: 100g (100g)
52
Raspberries
43
Blackberries
1.01g
Raspberries
1.39g
Blackberries
12.9g
Raspberries
9.61g
Blackberries
0.19g
Raspberries
0.49g
Blackberries
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
8%
Raspberries
13%
Blackberries
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| Nutrient | Raspberries | Blackberries |
|---|---|---|
| Calories | 52 | 43 |
| Protein | 1g | 1.4g |
| Carbs | 12.9g | 9.6g |
| Fat | 0.2g | 0.5g |
| Fiber | — | 5.3g |
| Sugar | — | 4.88g |
| Sodium | 0mg | 1mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.01g |
| Potassium | 156mg | 162mg |
| Vitamin A | — | 11mcg |
| Vitamin C | 23mg | 21mg |
| Calcium | 16.4mg | 29mg |
| Iron | 0.45mg | 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 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 Raspberries or Blackberries better for weight loss?
For weight loss, Blackberries is the better choice. Raspberries has 52 calories and 1.01g 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, Raspberries or Blackberries?
Blackberries has more protein per serving. Raspberries provides 1.01g and Blackberries provides 1.39g of protein.
Can I eat both raspberries and blackberries together?
Yes! Combining raspberries and blackberries gives you 95 calories and 2.4g protein. This combination can work well as part of a balanced meal.