100g blueberries macros

According to USDA FoodData Central, 100g of raw blueberries contains about 57 calories, 14.5g of carbs, 2.4g of fiber, 10.0g of sugar, 0.7g of protein, and 0.3g of fat. That makes blueberries a carb-forward fruit with modest fiber and very little fat or protein.

Here’s the macro breakdown in a quick table style summary: calories 57 kcal; carbohydrate 14.49 g; fiber 2.4 g; sugars 9.96 g; protein 0.74 g; fat 0.33 g. For most people, the carbs are the main macro to count, while the fiber makes blueberries more filling than some other sweet snacks.

How 100g blueberries fits into your diet

A 100g serving is roughly a small bowl or a bit under 1 cup, depending on berry size. If you’re logging meals for fat loss, muscle gain, or blood sugar awareness, this serving is easy to portion and compare with other fruit choices.

Because blueberries are low in protein and fat, they work best as a carb source rather than a complete snack by themselves. Pairing them with Greek yogurt, cottage cheese, nuts, or a protein shake can help balance the meal and improve satiety.

Micronutrients in 100g blueberries

Blueberries are known for more than macros. In a 100g serving, they also provide vitamin C, vitamin K, and manganese, plus plant compounds called polyphenols. Those compounds are one reason blueberries are often associated with overall diet quality and antioxidant intake.

The exact micronutrient amounts can vary a little by variety and ripeness, but blueberries are consistently a nutrient-dense fruit. If you’re choosing between fruits, they’re a strong option when you want something sweet without a large calorie load.

Practical tips for logging blueberries accurately

Weigh blueberries raw for the most accurate entry. Frozen blueberries can be similar nutritionally, but products with added sugar, syrups, or dried blueberries can be very different from fresh fruit.

If you’re tracking workouts and meals together, Fitnit can help keep the process simple: its meal photo tools can estimate macros from food images, and the app can also count reps for common exercises like push-ups, squats, pull-ups, crunches, and curls.

Tips

• Use a kitchen scale and log 100g raw blueberries instead of estimating by cup.
• Check whether your berries are fresh, frozen, dried, or sweetened before logging macros.
• If you want a more filling snack, combine blueberries with protein or healthy fat.
• Remember that blueberries are mostly carbs, so they fit well around training or as part of a balanced meal.
• For consistency, keep your tracking method the same across meals and days.