Fruits
Blackberries
Blackberries is 88% water, so 100 g (3.5 oz) brings only 43 kcal and 5.3 g of fiber.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density: 43 kcal/100 g | +2 |
| Protein: 3.2 g/100 kcal | 0 |
| Fiber: 12.3 g/100 kcal | +2 |
| Solid food with 88.2 g of water | +1 |
| Sum | 6 |
| Capped at 5 | 5 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 9 primary
- Data
- USDA FDC 173946
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 30 kcal per serving
- 43 kcal per 100 g (3.5 oz)
- Protein
- 1 g per serving
- 1.4 g per 100 g (3.5 oz)
- Carbohydrates
- 6.7 g per serving
- 9.6 g per 100 g (3.5 oz)
- of which sugars
- 3.4 g per serving
- 4.9 g per 100 g (3.5 oz)
- Fiber
- 3.7 g per serving
- 5.3 g per 100 g (3.5 oz)
- Fat
- 0.3 g per serving
- 0.5 g per 100 g (3.5 oz)
- of which saturated
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Water
- 61.7 g per serving
- 88.2 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Blackberries, raw (FDC ID 173946), accessed September 23, 2026.
A typical 70 g (2.5 oz) serving provides about 30 kcal, 1 g of protein, and 3.7 g of fiber.
What it is and how to eat it
The blackberry (genus Rubus) is a black berry made up of many small drupelets; it is called mora in Spain and zarzamora in Mexico and other countries. It should not be confused with the mulberry (Morus), a different tree with a similar-looking fruit that is also called mora. This page covers raw blackberries, with 43 kcal, 5.3 g of fiber and 4.88 g of sugars per 100 g according to USDA.
A 70 g (2.5 oz) serving, half a cup according to USDA, provides 30 kcal, 3.7 g of fiber and 1 g of protein, so it goes well on a yogurt or some queso fresco, which supply the protein part the 2025 nutrition advisory on GLP-1 therapy suggests eating first; that advisory lists berries among the fruits to encourage. The US National Institutes of Health include blackberries among the fruits that contain FODMAPs, carbohydrates that are hard to digest, and gas and abdominal bloating are common with these medications according to the Wegovy label. The same advisory advises avoiding very high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually, so in those days, and after a dose increase, start with half a serving; frozen ones work just as well.
What the evidence says
With 5.3 g of fiber per 100 g they fall short of 6 g, but because they have very few calories, their 12.3 g per 100 kcal are four times the 3 g per 100 kcal criterion the EU sets for a "high fibre" claim (Regulation (EC) No 1924/2006), and the US National Institutes of Health list berries among the high-fiber foods they advise eating for constipation. With 21 mg of vitamin C per 100 g they are a "source of vitamin C", which requires 12 mg, but fall short of the 24 mg for "high", and the 70 g serving provides 14.7 mg, 18% of the 80 mg reference value (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). The EU has not authorized any health claim specific to blackberries, according to its register, but as a source of vitamin C they could carry the authorized claim "vitamin C contributes to the normal function of the immune system" (Regulation (EU) No 432/2012).
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about blackberries
How much protein does a 70 g (2.5 oz) serving of blackberries have?
100 g (3.5 oz) of blackberries has 1.4 g of protein. A typical 70 g (2.5 oz) serving has about 1 g of protein. That is 3.2 g of protein per 100 kcal.
How many calories are in a 70 g (2.5 oz) serving of blackberries?
100 g (3.5 oz) of blackberries has 43 kcal. A typical 70 g (2.5 oz) serving has about 30 kcal. That is a very low energy density.
How many grams of fiber are in a 70 g (2.5 oz) serving of blackberries?
100 g (3.5 oz) of blackberries has 5.3 g of fiber. A typical 70 g (2.5 oz) serving has about 3.7 g of fiber. It carries our “High in fiber” tag.
How filling is blackberries?
Very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 43 kcal/100 g) + 0 (protein: 3.2 g/100 kcal) + 2 (fiber: 12.3 g/100 kcal) + 1 (solid food with 88.2 g of water) = 6; capped at 5. It is an estimate based on its composition, not a measurement in people.
Is blackberries a good choice on a GLP-1 medication?
Based on our tags, this is what matters about blackberries on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.
How many grams or ounces are in a serving of blackberries?
We use 70 g (2.5 oz) as a typical serving. That amount provides about 30 kcal, 1 g of protein, and 3.7 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Blackberries, raw (FDC ID 173946).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Constipation.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .