If you’re curious about berries as a source of fiber, we have you covered. This post will provide you with all the info you need about berries as a source of fiber. First, we will be taking a look at some of the most popular berries and giving you information on their fiber content.
Then we will compare the fiber content in several different types of berries. Finally, we will provide you with the fiber amount in berries in multiple measurements.
Quick Answer: Berries are an excellent source of fiber! They are low in calories and will provide you with a really good amount of fiber. Still, it depends on the types of berries, since not all are the same. Let’s take a look at several examples.
Strawberries have 3 grams of fiber and 48 calories per cup. They are a decent source of fiber, but there are better options among berries. For example, raspberries will provide you with 8 grams of fiber for the price of 65 calories. Blackberries are even better (but slightly), as they provide the same amount of fiber but have just 63 calories per cup.
As you can see, berries have an excellent ratio of fiber and calories.
The recommended daily amount of fiber is 30 grams. By eating berries we can reach that amount easily. With raspberries, you would need a bit less than four cups, and with strawberries that number would climb to 10. Still, the calorie amount would remain extremely low in both cases, so berries are an excellent main source of fiber.
Let’s compare several different types of berries based on their fiber content.
Comparing Fiber In Different Types of Berries
We mentioned how berries are an amazing source of fiber. Now, let’s look at them one by one, and see how they compare to each other. You will also see how much fiber you get per 100 calories of every type of berry.
- Blueberries contain 3.6 grams of fiber per 1 cup, providing you with 85 calories as well. They are a good source of fiber, but other berries are better. (4.23 grams of fiber per 100 calories)
- One cup of strawberries contains 3 grams of fiber and 48.6 calories. They are better than blueberries but worse than other berries. (6.17 grams of fiber per 100 calories)
- Raspberries have 8 grams of fiber per cup, with only 65 calories. They are an amazing source of fiber, basically the best among berries. (12.3 grams of fiber per 100 calories)
- Blackberries have 8 grams of fiber and 63 calories per cup. They provide only a little more fiber than raspberries, but they are almost the same. (12.7 grams of fiber per 100 calories)
- Red and white currants have 4.8 grams of fiber and 62.7 calories per cup. They are pretty good when it comes to fiber. (7.7 grams of fiber per 100 calories)
- One cup of blackcurrants has 7.6 grams of fiber and 70.6 calories. A really nice source of fiber, almost as good as raspberries and blackberries. (10.8 grams of fiber per 100 calories)
How Much Fiber Blackberries Contain By Quantity
In this part we will take a look at the fiber in blackberries in several measurements since they offer the largest amount of fiber out of all the berries:
- 1 cup of blackberries has 8 grams of fiber and 63 calories.
- Blackberries have 5.3 grams of fiber and 43 calories per 100 grams.
- Blackberries have 1.5 grams of fiber and 12.2 calories per oz.
As you could tell, berries are a great source of fiber. Definitely try to make them a part of your diet, especially if you’re trying to increase the amount of fiber you’re getting. Blackberries are the best, for sure, followed closely by raspberries, but don’t sleep on the others. They will all be a welcome addition to your diet.