How many blackberries is 80g? A guide to portion size and nutrition

November 19, 2025 •

3 min read

An 80g serving is a common recommendation for one of your five-a-day, but how many blackberries is 80g exactly? The answer depends on the size of the berries, but it typically equates to around 10 to 20 individual fruits, making it a simple and healthy addition to your diet.

Quick Summary

An 80g serving of blackberries is approximately 10 to 20 berries, depending on their size. This low-calorie portion is rich in fiber and antioxidants and can be easily measured without a scale.

Key Points

Serving Size: An 80g portion of blackberries is approximately 10 to 20 berries, depending on their size and whether they are wild or cultivated.
Nutritional Value: This small serving is low in calories (about 34 kcal) but high in dietary fiber (approx. 4g), Vitamin C, and Manganese.
Easy to Measure: You can estimate an 80g portion without a scale by using a cupped handful or about half of a standard measuring cup.
Health Benefits: An 80g serving of blackberries provides potent antioxidants, supports digestive health, and aids in weight management.
Low Glycemic Index: Blackberries have a low GI of 25 and a very low Glycemic Load, making them a suitable choice for managing blood sugar levels.
Versatile Ingredient: 80g of blackberries can be easily incorporated into your diet through smoothies, yogurt, salads, or as a simple snack.

The Quick Answer: The Number of Blackberries in 80g

The exact number of blackberries in 80 grams can vary based on whether the berries are wild or cultivated and their specific size. However, for a standard serving, you can expect the following approximations:

Cultivated Blackberries: These are generally larger, with a berry weighing between 1.2g and 5.4g. An 80g portion would consist of approximately 15 to 20 berries.
Wild Blackberries: Wild varieties are typically smaller, with each fruit weighing between 0.4g and 1.2g. This means an 80g serving could contain up to 20 individual berries or more.

For practical purposes, a common rule of thumb is that an 80g serving of berries is about a cupped handful or a small measuring cup.

Nutritional Snapshot: What’s in 80g of Blackberries?

Blackberries are a nutrient-rich fruit, and an 80g serving offers a healthy dose of essential vitamins and minerals for a low calorie count. This portion counts as one of your five-a-day and delivers significant nutritional value.

Key Nutrients in an 80g Serving

Based on approximate nutritional data for 80g of raw blackberries, you can find the following:

Calories: Approximately 34 kcal
Fat: Very low, around 0.4g
Total Sugars: Around 4-5g
Dietary Fiber: About 4g
Vitamin C: Provides a good percentage of the recommended daily intake, supporting a healthy immune system.
Manganese: An excellent source, essential for bone health and metabolism.

Practical Measurement: How to Estimate 80g Without a Scale

If you don't have a kitchen scale, you can still get a fairly accurate estimate of an 80g portion using these simple methods:

The Handful Method: An 80g serving is roughly a small cupped handful of blackberries. This works well for quick, everyday snacks.
The Measuring Cup: A small measuring cup, specifically about half a standard cup, will hold a similar weight.
Package Information: Check the packaging. Often, nutrition labels provide serving sizes in grams and correlate them to a cup measurement, which can be a helpful guide.

The Health Benefits of an 80g Serving

Regularly consuming this portion of blackberries contributes to overall well-being:

Rich in Antioxidants: Blackberries are packed with antioxidants like anthocyanins, which can help fight inflammation and protect cells from damage.
Supports Digestive Health: The high fiber content in 80g promotes regular bowel movements and supports a healthy gut microbiome.
Aids in Weight Management: Their low calorie count and high fiber help you feel full, making them an excellent choice for a satisfying snack.
Supports Blood Sugar Control: Blackberries have a low glycemic index, which means they won’t cause a sudden spike in blood sugar levels.
Boosts Heart Health: The fiber and potassium in blackberries support a well-functioning cardiovascular system.

Blackberries: Serving Size Comparison

To put an 80g portion into perspective, here is a comparison with other common serving sizes:


Serving Size	Approximate Grams	Approximate Number of Blackberries	Key Nutritional Fact
One Common Handful	80g	10-20 berries	Considered one of your five-a-day
100g	100g	12-25 berries	Contains approximately 43-44 calories
1 Cup	144g or 150g	15-32 berries	Provides a high amount of fiber and vitamin C

Delicious Ways to Incorporate 80g of Blackberries into Your Diet

Here are some easy and tasty ways to enjoy your 80g serving:

In a Smoothie: Blend with yogurt, milk, and a banana for a nutrient-packed breakfast or snack.
Topped on Yogurt or Cereal: A perfect addition to a bowl of granola or Greek yogurt.
Baked into Treats: Use in muffins, pancakes, or a small blackberry crumble.
In a Salad: Add a handful to a fresh green salad with goat cheese and a light vinaigrette for a sweet and tangy twist.
Enjoyed Plain: Wash and enjoy them straight from the punnet for a quick and simple snack.

Conclusion: The Ideal Healthy Portion

In conclusion, while the exact number of blackberries in 80g can vary, you can generally expect a portion of around 10 to 20 berries. This modest serving is an excellent way to boost your daily intake of fiber, antioxidants, and vitamins. Whether you measure by handful or cup, it's a simple, low-calorie, and delicious way to contribute to a healthier diet. For more information on the numerous health benefits of incorporating berries into your diet, explore reliable health resources like the BBC Good Food article on the topic.

Frequently Asked Questions

You can approximate 80g of blackberries using your hand, as it is roughly equivalent to a small cupped handful. Alternatively, a small measuring cup, about half a standard cup, is a good visual estimate.

An 80g serving of raw blackberries contains approximately 34 calories. They are a low-calorie, high-fiber fruit, making them a great snack option.

Yes, 80g is a recommended portion size for one of your five-a-day. It provides a good amount of fiber and antioxidants without adding excessive calories.

Yes, wild blackberries are typically smaller and weigh less per berry than larger cultivated varieties. This means an 80g portion of wild berries would contain a higher number of individual fruits.

Yes, blackberries are suitable for a diabetes-friendly diet. They have a low glycemic index (GI of 25) and are high in fiber, which helps manage blood sugar levels.

An 80g serving of blackberries is a good source of Vitamin C, Vitamin K, and Manganese, among other vitamins and minerals.

An 80g portion is smaller than a full cup. One cup of blackberries is approximately 144g, so 80g is roughly a little over half a cup.