Fresh Blackberries
The shiny black pearls of the forest, full of juice and gentle sweetness balanced by a soft tartness; one of the world's best fruits for metabolic health. Blackberries are rich in pectin fibre and antioxidants (anthocyanins) and have a very low glycemic index (≈25) with a very small glycemic load.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A whole cup of blackberries as a snack or with your morning yoghurt gives excellent fullness and fully satisfies a sweet craving without raising blood sugar or straining the pancreas.
Best preparation methods
Eat them fresh and washed as they are, to get the full benefit of their tiny crunchy seeds rich in prebiotic fibre, and avoid cooking them into sugary jams or straining them into juice.
Important Nutritional Note
Blackberries are a treasure of fruit fibre and antioxidants that support insulin sensitivity and flexible arteries; one of the safest and best fruits recognised worldwide for people with diabetes and for low-carb and keto diets.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (140 g) |
|---|---|---|
| Calories | 43 kcal | 60.2 kcal |
| Protein | 1.4 g | 2 g |
| Carbohydrate | 9.6 g | 13.4 g |
| Available carbohydrate | 4.3 g | 6 g |
| Fat | 0.5 g | 0.7 g |
| Dietary fibre | 5.3 g | 7.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (43), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Fresh Blackberries good for weight loss?
Yes. Fresh Blackberries is very low in calories (43 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Fresh Blackberries affect blood sugar?
Its glycemic index is 25 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 140 g portion has a glycemic load of 1.5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Fresh Blackberries?
A typical 140 g portion of Fresh Blackberries provides about 60 kcal, 2 g protein, 13.4 g carbohydrate, 0.7 g fat and 7.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.