Blackberry vs Cantaloupe: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Blackberry is generally healthier
Blackberry comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has more protein (1.4g vs 0.8g), more fiber (5.3g vs 0.9g), less sugar (4.9g vs 8g), less sodium (2mg vs 16mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cantaloupe
34 kcal
More Protein
Blackberry
1.4g
More Fiber
Blackberry
5.3g
Less Sugar
Blackberry
4.9g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Blackberry | Cantaloupe | Difference |
|---|---|---|---|
| Calories | 43kcal | 34kcal✓ | +9.0kcal |
| Protein | 1.4g✓ | 0.8g | +0.6g |
| Carbohydrates | 10g | 8g✓ | +2.0g |
| Fat | 0.5g | 0.2g✓ | +0.3g |
| Fiber | 5.3g✓ | 0.9g | +4.4g |
| Sugar | 4.9g✓ | 8g | -3.1g |
| Sodium | 2mg✓ | 16mg | -14.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Blackberry
Cantaloupe
Diet Compatibility
Blackberry
Cantaloupe
When to Choose Blackberry
- ✓Higher in protein (1.4g vs 0.8g)
- ✓More fiber (5.3g vs 0.9g)
- ✓Less sugar (4.9g vs 8g)
- ✓Lower sodium (2mg vs 16mg)
Common Uses
When to Choose Cantaloupe
- ✓Lower in calories (34 vs 43)
- ✓Lower in carbs (8g vs 10g)
Common Uses
Blackberry vs Cantaloupe: Nutritional Analysis
Blackberry is more calorie-dense at 43 calories per 100g compared to 34 for Cantaloupe, a difference of 9 calories. On the protein front, Blackberry delivers more with 1.4g per 100g versus 0.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Blackberry and Cantaloupe tell different nutritional stories. Blackberry provides 10g of carbohydrates, 0.5g of fat, and 5.3g of fiber per 100g, while Cantaloupe contains 8g carbs, 0.2g fat, and 0.9g fiber. The higher fiber content in Blackberry supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Blackberry contains 4.9g while Cantaloupe has 8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Cantaloupe is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Blackberry provides more protein (1.4g/100g), supporting muscle repair and growth.
- For sustained energy: Blackberry offers more fiber (5.3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Blackberry or Cantaloupe?
Blackberry has more calories with 43 kcal per 100g, compared to Cantaloupe with 34 kcal. That's a difference of 9 calories per 100g serving.
Is Blackberry healthier than Cantaloupe?
Based on our nutritional analysis, Blackberry is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Blackberry has 43 calories, 1.4g protein, and 5.3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Blackberry and Cantaloupe?
Blackberry has more protein with 1.4g per 100g, compared to Cantaloupe with 0.8g. Blackberry provides 0.6g more protein per 100g serving.
Which is better for weight loss, Blackberry or Cantaloupe?
For weight loss, Cantaloupe is the better choice with only 34 calories per 100g compared to 43 calories in Blackberry. Blackberry also offers 5.3g of fiber per 100g, which helps you feel fuller longer.
Does Blackberry or Cantaloupe have fewer carbs?
Cantaloupe has fewer carbs with 8g per 100g, compared to Blackberry with 10g. If you're following a low-carb diet, Cantaloupe is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.