If you’re looking up 100g blueberries nutrition, the short answer is that blueberries are a low-calorie fruit with mostly carbohydrates, a modest amount of fiber, and small but useful amounts of vitamin C, vitamin K, and manganese.
A 100-gram serving is roughly 2/3 cup of fresh blueberries. Exact numbers can vary a little by variety and ripeness, but USDA FoodData Central provides a solid baseline for raw blueberries.
100g blueberries nutrition facts
For 100g of raw blueberries, the USDA lists about 57 calories, 14.5g carbohydrate, 2.4g fiber, 10g sugar, 0.7g protein, and 0.3g fat. That makes blueberries filling for their calorie count, but not a major source of protein or fat.
Because most of the calories come from natural fruit sugars and carbs, blueberries work well as a quick energy source, especially when paired with protein or healthy fat.
Key vitamins and minerals in 100g blueberries
Blueberries are not nutrient-dense in the same way leafy greens are, but they do provide some notable micronutrients. In 100g, you get about 9.7mg vitamin C, 19.3mcg vitamin K, 0.336mg manganese, and 77mg potassium.
Vitamin C supports collagen formation and immune function, while vitamin K plays a role in normal blood clotting and bone health. Manganese helps with metabolism and antioxidant enzyme activity. These amounts are meaningful, but blueberries should complement, not replace, more concentrated sources.
What 100g blueberries means for your diet
Blueberries can fit into many eating patterns because they’re naturally sweet, high in water, and relatively low in calories. Compared with many snack foods, a 100g serving gives you volume and flavor without much energy density.
They’re also a practical choice if you’re watching added sugar intake, since the sweetness comes from the fruit itself. If you want better blood-sugar stability or satiety, pair blueberries with Greek yogurt, cottage cheese, nuts, or a protein shake.
Best ways to use blueberries
A 100g serving can be used in oatmeal, smoothies, yogurt bowls, salads, or eaten on its own. Frozen blueberries are usually nutritionally similar to fresh and are often more affordable and easier to keep on hand.
If you track meals or workouts, Fitnit can help keep your routine consistent by logging exercise reps from your phone camera and analyzing form during at-home training. That can be useful when you’re building habits around healthier meals and regular activity.
Tips
- Use a food scale when you want an accurate 100g portion, especially for tracking calories or carbs.
- Pair blueberries with protein or fat to make the snack more filling.
- Choose plain blueberries over sweetened dried blueberries, which are much more calorie-dense.
- Keep frozen blueberries in the freezer for smoothies, oatmeal, and quick snacks.
- Rinse fresh blueberries just before eating to help preserve texture and freshness.
Sources
- FoodData Central — USDA
- Vitamin C - Health Professional Fact Sheet — NIH Office of Dietary Supplements
- Vitamin K - Health Professional Fact Sheet — NIH Office of Dietary Supplements
- Blueberries — Mayo Clinic
- Berries and health — Harvard Health Publishing
Frequently Asked Questions
How many calories are in 100g of blueberries?
About 57 calories for raw blueberries.
How many carbs are in 100g blueberries?
About 14.5g total carbs, including around 2.4g fiber and 10g sugar.
Are blueberries high in sugar?
They contain natural sugar, but 100g is still a relatively modest amount at about 10g.
Are frozen blueberries as nutritious as fresh?
Usually yes. Frozen blueberries retain most of their nutrients and are a convenient option.
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