Canned Blackberries

Q: How many calories in cup of canned blackberries?

About 236 calories, with roughly 3.4g of protein. cup weighs about 256g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

cal per 100 g

Portion explorer

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= 9.0 oz

Calories

236

Protein

3.4g

Carbs

59.1g

Fat

0.4g

Protein 5% Carbs 93% Fat 1%

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Canned Blackberries is 20g of sugar, wrapped in 3.4g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 92 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener canned blackberries has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber3.4 g12%

Sugar19.7 g—

Saturated fat0.005 g0%

Cholesterol0 mg0%

Sodium3 mg0%

Potassium99 mg2%

Calcium21 mg2%

Iron0.65 mg4%

Magnesium17 mg4%

Zinc0.18 mg2%

Vitamin C2.8 mg3%

Vitamin E0.78 mg5%

Vitamin A11 mcg1%

Vitamin D0 mcg0%

Vitamin B60.036 mg2%

Vitamin B120 mcg0%

Folate27 mcg7%

Niacin0.287 mg2%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Banana

Almost identical calories.

Cal89 Protein1.1 g Fat0.3 g

Orange Peel

Almost identical calories.

Cal97 Protein1.5 g Fat0.2 g

Mango

32 fewer calories per 100g.

Cal60 Protein0.8 g Fat0.4 g

Common questions

The stuff people actually ask.

How many calories in cup of canned blackberries?

About 236 calories, with roughly 3.4g of protein. cup weighs about 256g. Use the slider above for any other portion.

Does a ripe canned blackberries have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is canned blackberries actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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