Raspberries vs Blackberries
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Raspberries vs Blackberries: nutrition per 100 g
| Per 100 g | Raspberries | Blackberries |
|---|---|---|
| Calories | 57 kcal | 43 kcal |
| Protein | 1 g | 1.5 g |
| Carbohydrate | 12.9 g | 9.6 g |
| Fat | 0.2 g | 0.5 g |
| Fibre | 6.5 g | 5.3 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Raspberries | Blackberries |
|---|---|---|
| Calcium, Ca | 16.41 mg | 15.45 mg |
| Choline, total | 12.3 mg | 8.5 mg |
| Copper, Cu | 0.05 mg | 0.15 mg |
| Folate, DFE | 21 ug | 25 ug |
| Folate, food | 21 ug | 25 ug |
| Folate, total | 21 ug | 25 ug |
| Iron, Fe | 0.45 mg | 0.21 mg |
| Magnesium, Mg | 19.15 mg | 20.58 mg |
| Manganese, Mn | 0.49 mg | 0.88 mg |
| Niacin | 0.6 mg | 0.65 mg |
| Pantothenic acid | 0.33 mg | 0.28 mg |
| Phosphorus, P | 27.47 mg | 20.16 mg |
| Potassium, K | 155.8 mg | 167.4 mg |
| Riboflavin | 0.04 mg | 0.03 mg |
| Selenium, Se | 0.2 ug | 0.4 ug |
| Sodium, Na | 0 mg | 1.55 mg |
| Thiamin | 0.03 mg | 0.02 mg |
| Vitamin A, IU | 33 iu | 214 iu |
| Vitamin A, RAE | 2 ug | 11 ug |
| Vitamin B-6 | 0.06 mg | 0.03 mg |
| Vitamin C, total ascorbic acid | 23.04 mg | 15.4 mg |
| Zinc, Zn | 0.22 mg | 0.19 mg |
Raspberries is higher in fibre and carbohydrate. Blackberries is the leaner, lower-calorie choice. That makes Raspberries more relevant when you want more fibre for fullness and digestion, and Blackberries when you want a lighter, lower-calorie option.
Full nutrition facts: Raspberries · Blackberries
Bottom line
Per 100 g, Raspberries provides 57 kcal, 1 g protein and 12.9 g carbohydrate; Blackberries provides 43 kcal, 1.5 g protein and 9.6 g carbohydrate.
That is a difference of 14 kcal per 100 g.
Blackberries come out slightly leaner per 100 g and carry a little more protein; raspberries are softer and collapse faster, which is why they suit sauces and why they go off first in the fridge. Both freeze well and both lose their shape when they thaw.
In short: blackberries is the lighter option per 100 g, but with fruit the portion on the plate usually matters more than the difference between them.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.