How many carbs are in blackberries?
One cup of raw blackberries (144g) has about 14g of carbohydrate and just 6g of net carbs. Their unusually high fiber content makes the net carb number much smaller than the total.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup (144g) | 13.8g | 7.6g | 6.2g |
| 100 grams | 9.6g | 5.3g | 4.3g |
Net carbs
One cup of blackberries contains about 6g of net carbs, which is total carbs (14g) minus fiber (8g). That fiber number is genuinely high for a fruit, more than half the total carbs. Net carbs reflect what actually raises blood glucose. See the net carbs guide for when to use net instead of total.
Glycemic index of blackberries
The glycemic index of blackberries is about 25. Blackberries rank low on the glycemic index, around 25. The high proportion of fiber and polyphenols slows digestion and blunts the blood glucose response compared with most other fruit.
For diabetes
One cup of blackberries carries about 14g of total carbs, which most care teams will want counted at full face value. The 8g of fiber does slow digestion, and the low GI of 25 means glucose rises gradually rather than sharply. Still, a cup is a real carb serving. Half a cup at about 7g total carbs is an easier fit for tighter meal targets. See the diabetes carb-counting guide for how to work berries into a meal plan.
Keto and low carb
One cup of blackberries has about 6g of net carbs, which is one of the lowest counts among fresh fruits. A half cup comes in at around 3g of net carbs. Blackberries fit most keto plans comfortably when portions are measured. They are among the few fruits that strict keto dieters regularly include.
Good to know
Blackberries are one of the rare fruits where fiber outweighs sugar gram for gram. Per 100g, they carry about 5.3g of fiber against only 4.9g of sugar. Frozen blackberries have nearly identical carb numbers to fresh, so the season does not matter for tracking. Blackberry jam is a different story, with added sugar pushing the carb count to five or six times higher per tablespoon than the whole fruit.
Full nutrition (per 100g)
- Calories: 43.0 kcal
- Carbohydrate: 9.61g
- Fiber: 5.3g
- Sugars: 4.88g
- Protein: 1.39g
- Fat: 0.49g
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Get the appFrequently asked questions
How many carbs are in blackberries?
One cup of raw blackberries (144g) has about 14g of total carbohydrate. Per 100g the number is about 9.6g.
How many net carbs are in blackberries?
One cup has about 6g of net carbs. That is total carbs (14g) minus fiber (8g). Blackberries have one of the highest fiber-to-carb ratios of any common fruit.
Are blackberries good for diabetics?
They are one of the more diabetes-friendly fruits. The GI is low at 25, the fiber is high, and one cup fits within a typical 15g carb serving target. Count the total carbs, not just the net, unless your care team instructs otherwise.
Are blackberries keto?
Yes, in measured portions. One cup has about 6g of net carbs and a half cup around 3g. Blackberries are one of a small number of fruits that keto dieters regularly eat without blowing their daily budget.
Do blackberries have more fiber than sugar?
Yes. Per 100g, blackberries have about 5.3g of fiber and 4.9g of sugar, so fiber slightly edges out sugar. That ratio is unusual for fruit and is the reason the net carb count is so much lower than the total.