FiberUp
How much fiber is in blackberries?
Blackberries have 7.6 g of fiber per 1 cup (144 g). That is 27% of the 28 g daily value and a very high amount for a fruit. Per 100 g it works out to 5.3 g, which rank 2 of 39 fruits in the FiberUp database. About 14% of that fiber is soluble and 86% insoluble. It would take 4 servings to reach the 25 g adequate intake for women and 5 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About blackberries and fiber
A cup of blackberries provides 7.6 grams of fiber, second only to raspberries among fresh berries. The large seeds account for most of it.
How blackberries compares to other fruits
Per typical serving. The highest fruit in the database is raspberries at 8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Raspberries | 1 cup | 8 g | 6.5 g | 29% |
| Blackberries | 1 cup | 7.6 g | 5.3 g | 27% |
| Persimmon | 1 medium | 6 g | 3.6 g | 21% |
| Pear | 1 medium | 5.5 g | 3.1 g | 20% |
| Dragon Fruit | 1 medium | 5.3 g | 3.1 g | 19% |
| Dried Figs | 1/4 cup | 4.7 g | 9.4 g | 17% |
| Avocado | 1/2 medium | 4.6 g | 6.8 g | 16% |
Servings to reach a daily goal
servings of blackberries to reach 25 g, the adequate intake for adult women
servings of blackberries to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for blackberries
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Blackberries, raw | 5.3 g | – | – |
| Blackberries, wild, raw (Alaska Native) | 3.2 g | – | – |
| Blackberries, frozen, unsweetened | 5 g | – | – |
| Blackberries, frozen | 5 g | – | – |
Frequently asked questions
How much fiber is in blackberries?
Are blackberries high in fiber?
Is the fiber in blackberries soluble or insoluble?
How many servings of blackberries would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.