Calorie comparison
Blackberries vs Dates
Per 100 grams, blackberries is the lighter choice by 234 calories, while dates delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Blackberries | Dates |
|---|---|---|
| Calories | 43 | 277 |
| Protein | 1.4 g | 1.8 g |
| Carbs | 10 g | 75 g |
| Fat | 0.5 g | 0.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫐 Blackberries
1 cup (144 g)
62 cal
2 g protein · 14.4 g carbs · 0.7 g fat
🌴 Dates
1 medjool date (24 g)
66 cal
0.4 g protein · 18 g carbs · 0 g fat
Frequently asked
Which has more calories, blackberries or dates?
Per 100 g, blackberries has 43 calories and dates has 277. Blackberries is lower in calories.
Which has more protein, blackberries or dates?
Blackberries has 1.4 g of protein per 100 g; dates has 1.8 g. Dates wins on protein.
Is blackberries or dates better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward blackberries — but portion size matters more than which food you pick.
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