Blueberries Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 57

Calories from Fat 3

% Daily Value*

Total Fat 0.3g0%

Total Carbohydrate 14.5g5%

Dietary Fiber 2.4g9%

Sugars 10g20%

Protein 0.7g1%

Sodium 1mg0%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 0.7g

Carbs 14.5g

Fat 0.3g

Source: USDA FoodData Central.

100 g

57 kcal 0.7g protein 14.5g carbs 0.3g fat

1 cup (148 g)

84 kcal 1g protein 21.5g carbs 0.4g fat

1/2 cup (74 g)

42 kcal 0.5g protein 10.7g carbs 0.2g fat

1 handful (40 g)

23 kcal 0.3g protein 5.8g carbs 0.1g fat

Blueberries FAQ

Is blueberries good for weight loss?

Yes — blueberries are one of the best fruits for weight loss. At only 57 calories per 100 g, they're sweet, satisfying, and packed with fiber. Their antioxidants may also help reduce belly fat.

Is blueberries high in protein?

No. Blueberries have only 0.7 g of protein per 100 g. They're a carb and antioxidant source, not a protein source. Add to Greek yogurt or protein shakes for a balanced snack.

How many calories are in blueberries?

Fresh blueberries have about 57 calories per 100 g. One cup (148 g) has about 84 calories with 21 g of carbs and 3.6 g of fiber.

Are blueberries a superfood?

Yes. Blueberries have one of the highest antioxidant levels of any common fruit. They're rich in anthocyanins, vitamin C, vitamin K, and manganese with proven brain health benefits.

Are blueberries keto-friendly?

In moderation. Blueberries have about 12 g of net carbs per 100 g. A small 50 g portion (6 g net carbs) can fit into a keto diet as an occasional treat.

Are frozen blueberries as healthy as fresh?

Yes. Frozen blueberries retain their antioxidants and nutrients. Some studies show freezing actually increases anthocyanin availability. They're also more affordable year-round.

How many blueberries should I eat per day?

Studies show 80-150 g (about 1 cup) of blueberries daily provides significant health benefits. This amount improves cognitive function, blood pressure, and antioxidant status.

Are blueberries good for your brain?

Yes. Blueberries are one of the best brain foods. The anthocyanins cross the blood-brain barrier and improve memory, cognitive function, and may delay brain aging by several years.

Do blueberries have a lot of sugar?

Blueberries contain about 10 g of natural sugar per 100 g — moderate for a fruit. Their fiber and polyphenols slow sugar absorption, giving them a relatively low glycemic index of 53.

Are blueberries good for your heart?

Yes. Regular blueberry consumption reduces blood pressure, improves cholesterol profile, and decreases arterial stiffness. Studies show a 12-15% reduction in heart disease risk.

Can I eat blueberries every day?

Yes. Daily blueberry consumption is safe and highly recommended. The cumulative antioxidant and anti-inflammatory benefits increase with consistent daily intake.

What's the best way to eat blueberries?

Fresh as a snack, in Greek yogurt or oatmeal, in smoothies, on salads, or with cottage cheese. Avoid blueberry muffins and pancakes where the health benefits are offset by sugar and flour.