What’s in 100 g of blueberries?

According to USDA FoodData Central, 100 g of raw blueberries provides about 57 calories, 14.5 g of carbohydrates, 2.4 g of fiber, 10.0 g of sugars, 0.7 g of protein, and 0.3 g of fat. It’s also mostly water, which helps explain why blueberries feel filling without being calorie-dense.

The same serving supplies important micronutrients, including vitamin C, vitamin K, and manganese. Exact values can vary a little by variety and freshness, but blueberries are consistently a nutrient-dense fruit for the calories they provide.

How 100 g of blueberries fits into a healthy diet

Blueberries are an easy way to increase fruit intake without adding many calories. The USDA and CDC both encourage choosing whole fruits more often because they provide fiber and naturally occurring vitamins and phytochemicals.

For most people, 100 g works well as a snack on its own, stirred into yogurt, blended into smoothies, or added to oatmeal. Because the fiber is modest but real, blueberries can help make carb-heavy meals more balanced.

Calories, carbs, and sugar: what to expect

At 57 calories per 100 g, blueberries are relatively low in energy density. Most of the calories come from carbohydrates, but the sugar is naturally occurring, not added.

If you’re tracking carbs, 100 g of blueberries is usually around 14 to 15 g total carbs. That makes portion size important for lower-carb or diabetes-focused eating plans. Pairing blueberries with protein or fat, like Greek yogurt or nuts, can reduce the chance of a quick blood sugar spike.

Practical serving size and use cases

One hundred grams is often enough for a noticeable fruit portion in a meal, but not so much that it overwhelms the rest of the plate. It’s a useful benchmark if you want consistency in meal prep or macro tracking.

A quick visual guide: 100 g of blueberries is about 2/3 cup, or roughly a small handful plus a little more. For exercise nutrition, berries can be a simple carb source before a workout, while post-workout they pair well with protein for recovery.

Tips

• Weigh blueberries once or twice to learn what 100 g looks like in your favorite bowl.
• Use blueberries to replace higher-sugar toppings on oatmeal, cereal, or yogurt.
• Pair 100 g of blueberries with protein, like cottage cheese or Greek yogurt, for better satiety.
• If you’re tracking meals from photos, include the container or spoon for better portion estimates.
• For home workouts, Fitnit can help count reps automatically and check form, so you can stay consistent while keeping meal tracking simple.