The two bramble fruits, raspberries and blackberries, are grouped together in most fruit bowls and most nutrition advice alike — for good reason, as the numbers below show.
| Nutrient | Raspberries | Blackberries |
|---|---|---|
| Calories | 57.3 kcal | 43 kcal |
| Protein | 1.01 g | 1.39 g ✓ |
| Total Carbohydrate | 12.9 g | 9.61 g |
| Dietary Fiber | 6.5 g ✓ | 5.3 g |
| Total Sugars | 4.42 g ✓ | 4.88 g |
| Total Fat | 0.19 g | 0.49 g |
| Saturated Fat | 0.019 g | 0.01 g ✓ |
| Sodium | 0 mg ✓ | 1 mg |
Notable compounds in each
When to choose each
Both are among the most fibre-dense fruits available — raspberries edge ahead on fibre (6.5 g vs 5.3 g per 100 g), while blackberries are slightly ahead on protein, with raspberries essentially sodium-free. In practice these two brambles are nutritionally similar enough that the choice usually comes down to taste and what’s in season.
Common questions
Are raspberries or blackberries higher in fibre? Blackberries carry around 5.3g of fibre per 100g on our data. Raspberries come in slightly higher at 6.5 g per 100 g — both are excellent fibre sources either way.
Do raspberries and blackberries have similar sugar content? Roughly, yes — blackberries sit around 4.9g of natural sugar per 100g, and raspberries are generally similar, which is part of why berries are often recommended over higher-sugar fruits for blood-sugar-conscious eating.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.