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Do blackberries have a lot of calories?
Not really—blackberries are actually one of the lowest-calorie fruits you can snack on.
A full cup of raw blackberries contains only about 62 calories, which is impressively low for such a sweet and satisfying treat.
So if you’ve been wondering whether blackberries have a lot of calories, the short answer is no, and there’s plenty of good news behind that.
In this post, we’ll break down the calorie count of blackberries, look at their nutritional perks, and show you why they deserve a spot in your daily diet.
Let’s dig in.
Why Blackberries Don’t Have a Lot of Calories
Blackberries don’t have a lot of calories, and here’s why:
1. Blackberries Are Mostly Water
The main reason blackberries have so few calories is that they’re made up of roughly 85% water.
Water adds volume and weight without adding any calories at all.
That’s why you can eat a big handful of blackberries and feel satisfied without racking up a high calorie total.
2. Blackberries Are Packed With Fiber
Blackberries are loaded with dietary fiber—about 8 grams in a single cup.
Fiber slows digestion and helps you feel full, so you naturally eat less without feeling deprived.
Since fiber itself isn’t fully digested, it contributes very few calories compared to sugar or fat.
That’s a big part of why blackberries don’t have a lot of calories despite being so filling.
3. Blackberries Are Low in Sugar
Compared to fruits like bananas or grapes, blackberries are quite low in natural sugar.
A cup of blackberries has only around 7 grams of sugar, which is modest for a fruit.
Less sugar means fewer calories, plain and simple.
4. Blackberries Have No Fat or Cholesterol
Blackberries contain virtually no fat and zero cholesterol.
Fat is calorie-dense at 9 calories per gram, so foods without it tend to be naturally lower in calories.
That’s another reason blackberries have such a low calorie profile.
How Many Calories Are in Blackberries?
Let’s put some real numbers to this so you can see exactly how light blackberries are on calories.
1. Fresh Blackberries
One cup of fresh raw blackberries has about 62 calories.
That’s it—just 62 calories for a whole cup of juicy, sweet-tasting fruit.
Even if you eat two cups in one sitting, you’re still only at around 124 calories.
2. Frozen Blackberries
Frozen blackberries without added sugar have roughly the same calorie count as fresh ones.
So if you’re wondering whether frozen blackberries have a lot of calories, the answer is no—they’re just as light.
3. Dried Blackberries
Here’s where things change a bit.
Dried blackberries have more calories per ounce because the water has been removed and the natural sugars are concentrated.
A quarter cup of dried blackberries can have around 120 calories, so portion size matters here.
Fresh or frozen blackberries don’t have a lot of calories, but dried versions are denser, so keep an eye on how much you eat.
Nutritional Benefits of Blackberries
Beyond the low calorie count, blackberries bring a lot to the table nutritionally.
1. Rich in Antioxidants
Blackberries are loaded with antioxidants like anthocyanins, which give them their deep dark color.
These compounds help fight oxidative stress in your body.
2. Good Source of Vitamin C
One cup of blackberries provides about half of your daily recommended vitamin C.
That supports your immune system and helps your skin stay healthy.
3. Provides Vitamin K and Manganese
Blackberries also deliver vitamin K, which supports bone health, and manganese, which helps your body process nutrients.
4. Supports Digestive Health
The fiber in blackberries feeds good gut bacteria and keeps your digestion running smoothly.
So blackberries don’t have a lot of calories, yet they still deliver serious nutritional value.
So, Do Blackberries Have a Lot of Calories?
Blackberries don’t have a lot of calories.
With only about 62 calories per cup, they’re one of the lightest fruits you can enjoy.
They’re mostly water, rich in fiber, low in sugar, and free of fat, which keeps their calorie count naturally low.
Just remember that dried blackberries are more calorie-dense, so watch your portions there.
If you’ve been asking do blackberries have a lot of calories, now you know the answer is a clear no—so go ahead and enjoy them guilt-free.