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Are Blackberries Good For Weight Loss Or Fattening?

This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT

Choosing the right foods when trying to lose weight can be confusing. What about blackberries, are they good for weight loss or fattening?

Blackberries are a popular fruit, botanically speaking not a berry, with a variety of health benefits. You can eat them on their own or as part of many recipes.

Like most fruits, many people will benefit in terms of weight loss by eating more whole blackberries. They are in fact one of the better fruits for weight loss. Find out just how good they are and how they compare to other fruit options for weight loss.

Micronutrients in blackberries

The first thing to look at is the amount of micronutrients in blackberries.

Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.

100 grams of blackberries provides you with approximately (1):

  • Vitamin C: 35% of the DV (Daily Value)
  • Manganese: 32% of the DV
  • Vitamin K: 25% of the DV
  • Copper: 8% of the DV
  • Vitamin E: 6% of the DV
  • Folate: 6% of the DV
  • Magnesium: 5% of the DV
  • Potassium: 5% of the DV

And some other vitamins and minerals in less significant amounts. The amount of other vitamins and minerals in blackberries is good compared to many other whole foods.

In terms of vitamins and minerals blackberries are a great fruit.

Blackberries also contain certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.

Micronutrients in blackberries

Fiber in blackberries for weight loss

Another very important factor for weight loss is the amount of fiber in your food.

Blackberries contain around 5.3 grams of fiber per 100 grams.

That’s a very good amount of fiber per 100 grams compared to many whole foods.

Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.

Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.

With the amount of fiber in blackberries you can reduce the time you spend craving for food a very good amount.

Do blackberries help you lose weight?

You still need a final piece of the puzzle. The amount of calories in blackberries.

Blackberries contain 43 calories per 100 grams. 34.2 of these calories come from the carbohydrates (10.2 g per 100 grams of which 5.3 g fiber). One cup of blackberries (144 g) contains around 61.9 calories.

You can definitely fit in some blackberries in low-carb diets like the keto diet. They are even one of the lowest-carb berries.

The amount of calories in blackberries is not that high in general. There are both a few lower-calorie fruits and higher-calorie fruits. Compared to many vegetables blackberries are a little higher in calories.

That being said, blackberries are still generally a very low-calorie food that can help you feel fuller with its amazing fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more blackberries, is enough to help them lose weight.

If you don’t like blackberries you don’t have to go out of your way to force it into your daily eating habits, blackberries are not a unique weight loss food. Other foods can be better for weight loss.

If you are gaining weight while eating blackberries, the first place to look at is the rest of your diet and other lifestyle habits. Blackberries are generally not fattening.

Woman holding cup of blackberries

How many blackberries a day should you eat to lose weight?

Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.

Consuming enough vitamins and minerals is important for both your short and long-term health and weight loss. Blackberries will offer you a nice amount of vitamins and minerals but you will need other nutritious foods as well.

That’s why something like the fruit diet, mostly eating fruits, is just plain bad for you.

A typical serving size for blackberries is about 1 cup which is about 144 grams blackberries.

Some people use this serving size as a daily recommendation for everyone but every situation is different.

If you have consumed enough vitamins and minerals you can see how many blackberries still fit within your daily calories. The amount will be different from individual to individual from day to day, it can be 0 too.

Do blackberries help you burn belly fat?

Targetting fat loss in a specific area like your belly is generally not possible. Not by eating more of a specific food or by doing a specific exercise. To burn belly fat you have to lose weight overall.

Since blackberries can help you lose weight in general this fruit can also help you lose belly fat once your body wants to lose fat in your abdominal area.

How to eat blackberries for weight loss

Blackberries make for a great snack on their own but they also combine great with other healthy foods. Here are some healthy dishes you can combine with blackberries:

If you are looking to lose weight you want to avoid blackberry juice and recipes with blackberries like muffins, pancakes, crumble, waffles, cake, and most other dessert recipes.

Blackberries vs other popular fruits for weight loss

mix of blackberries blueberries and raspberries for weight loss

You now know how good blackberries are for weight loss but how do they compare to certain other fruits? Find out how good blackberries are for weight loss vs blueberries, raspberries, mulberries, and strawberries.

Blackberries vs blueberries

The first comparison is between blackberries and blueberries. If you look at the calorie amounts you can see that blackberries contain less. Blackberries contain around 43 calories per 100 grams vs the 57 calories per 100 grams of blueberries (2).

Blueberries contain around 2.4 grams of fiber per 100 grams, blackberries 5.3 grams. Blackberries contain slightly higher amounts of vitamins and minerals.

Blackberries will likely be better for weight loss than blueberries.

Blackberries vs raspberries

Raspberries are another popular type of berry. Raspberries are a tiny amount higher in calories than blackberries, 46 calories per 100 grams (3).

There is also a difference in the amount of fiber in these fruits. Blackberries have about 5.3 grams of fiber per 100 grams vs raspberries with 6.5 grams. The amount of vitamins and minerals in these 2 fruits is similar but slightly in favor of blackberries.

Raspberries will likely be better for weight loss than blackberries.

Blackberries vs mulberries

Mulberries are a less popular but still nutritious fruit. Mulberries are about the same in calories, 43 calories per 100 grams (4).

Mulberries are a relatively big amount lower in fiber, 1.7 grams per 100 grams. In terms of vitamins and minerals, blackberries and mulberries are very similar.

All in all, blackberries will be better for weight loss than mulberries.

Blackberries vs strawberries

Lastly the comparison between blackberries and strawberries. Strawberries are lower in calories than blackberries, 32 calories per 100 grams vs the 43 calories per 100 grams of blackberries (5).

Strawberries contain around 2.0 grams of fiber per 100 grams so a relatively big amount lower than blackberries. Strawberries contain a good amount of vitamin C but besides that blackberries generally contain bigger amounts of vitamins and minerals.

The difference will not be that big but blackberries are likely slightly better for weight loss than strawberries.

Chart of blackberries vs other popular fruits

All in all, the differences between these fruits won’t make that much of a difference when it comes to losing weight. If you like all these fruits equally you might as well choose the ones that are slightly better for weight loss.

The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for blackberries (1), blueberries (2), raspberries (3), mulberries (4), and strawberries (5) to compare.

Values Per 100gBlackberriesBlueberriesRaspberriesMulberriesStrawberries
Calories43 calories57 calories52 calories43 calories32 calories
Fiber5.3 g2.4 g6.5 g1.7 g2.0 g
Chart of blackberries vs other popular fruits