Nutrition in 100 grams of blueberries

According to USDA FoodData Central, 100 grams of raw blueberries provides about 57 calories, 14.5 grams of carbohydrate, 2.4 grams of fiber, 10.0 grams of natural sugar, 0.7 grams of protein, and 0.3 grams of fat. That makes blueberries a relatively low-calorie fruit with a moderate carb content.

You also get useful micronutrients in this portion, including vitamin C, vitamin K, and manganese. Exact values can vary a little by variety and ripeness, but 100 grams is generally a good source of vitamin C and a modest source of several other nutrients.

How 100 grams fits into a healthy diet

Blueberries are often recommended because they combine fiber, water, and plant compounds called anthocyanins, which give them their blue color. That mix can help a serving feel satisfying without many calories.

For most people, 100 grams fits well into a balanced day as part of breakfast, a snack, or dessert. If you’re managing carbohydrate intake, remember that the carbs in blueberries come mostly from naturally occurring sugars plus fiber, which may affect blood sugar differently than refined sweets.

What 100 grams looks like in real life

There are roughly 2/3 cup of blueberries in 100 grams, though the exact amount depends on berry size and how tightly they’re packed. In practical terms, that’s usually a small handful.

If you use a food photo app or a kitchen scale, 100 grams is a helpful reference point because visual estimates of fruit portions are often off. A scale gives the most accurate result, especially for meal tracking.

Best ways to eat 100 grams of blueberries

Try 100 grams of blueberries on plain yogurt, mixed into oatmeal, blended into a smoothie, or eaten with nuts for a more filling snack. Pairing them with protein or healthy fat can make the meal more satisfying.

If you like home workouts, Fitnit can help you track reps without equipment while you keep your nutrition simple: camera-based rep counting and form analysis make it easier to stay consistent, even when you’re just exercising at home.

Tips

• Use a food scale once or twice to learn what 100 grams looks like in your usual bowl or cup.
• Pair blueberries with protein, like Greek yogurt or cottage cheese, if you want a more filling snack.
• Choose fresh or frozen blueberries without added sugar for the cleanest nutrition profile.
• If you’re tracking carbs, log the whole 100-gram portion instead of estimating by handful.
• Rinse fresh berries just before eating to reduce spoilage and preserve texture.