Fruits
How much fiber is in blackberries?
100 g of blackberries (raw) has 5.3 g of fiber. A typical portion, 1 cup (144 g), has 7.6 g, which is 25% of the 30 g daily reference.
Per 100 g
5.3g
raw
Per typical portion
7.6g
1 cup (144 g)
Of the 30 g reference
25%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 cup (144 g) | 7.6 g | 25% |
| ½ cup (72 g) | 3.8 g | 13% |
Compared with similar foods
- Prunes dried, uncooked
7.1 g
- Avocado raw, all varieties
6.7 g
- Dates Medjool
6.7 g
- Raspberries raw
6.5 g
- Blackberries raw
5.3 g
Fiber per 100 g, each food in the form named.
Good to know
Like raspberries, blackberries carry their fiber in the seeds. The dark pigments (anthocyanins) are polyphenols that gut bacteria also metabolize.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are blackberries high in fiber?
It is a source of fiber: at 5.3 g per 100 g it passes the EU threshold of 3 g but not the “high in fiber” threshold of 6 g. A typical portion, 1 cup (144 g), adds 7.6 g, or 25% of the 30 g reference.
Which berry has the most fiber?
Of the berries here, raspberries lead with 6.5 g per 100 g, then blackberries with 5.3 g, and strawberries with 2.0 g.
Do blackberries count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.