Nutrition facts for 2/3 cup blueberries

A 2/3 cup serving of raw blueberries is about 99 grams. Based on USDA FoodData Central data for raw blueberries, that portion contains roughly 56 calories, 14.3 grams of carbohydrate, 2.4 grams of fiber, 9.8 grams of sugar, 0.7 grams of protein, and 0.3 grams of fat. It also provides about 5 milligrams of vitamin C and a small amount of vitamin K and manganese.

Because blueberries are mostly water and naturally low in fat and sodium, they fit easily into many eating patterns. The exact numbers can shift a bit depending on berry size, freshness, and whether you’re measuring by volume or weight.

What 2/3 cup blueberries means for carbs, sugar, and fiber

For most people, the biggest nutrition question is carbohydrate content. At about 14 grams of carbs per 2/3 cup, blueberries are a moderate-carb fruit portion. Roughly one-sixth of those carbs come from fiber, which helps slow digestion and supports fuller, steadier snacking than a low-fiber sweet food.

The sugar in blueberries is naturally occurring fruit sugar, not added sugar. In a realistic portion like 2/3 cup, the fiber and water content help make the sweetness feel satisfying without being overly heavy. If you’re watching blood sugar, pair blueberries with protein or fat, such as Greek yogurt, cottage cheese, or nuts.

Key vitamins, minerals, and antioxidants

Blueberries are best known for their antioxidant content, especially anthocyanins, the pigments that give them their deep blue color. Research has linked blueberry intake with cardiovascular and metabolic benefits, although no single fruit is a cure-all. Think of blueberries as one useful part of an overall nutrient-rich diet.

From a vitamin and mineral standpoint, blueberries contribute vitamin C, which supports immune function and collagen production, and vitamin K, which helps with normal blood clotting and bone health. They also provide manganese, a trace mineral involved in metabolism and antioxidant defenses. For more on the roles of vitamin C and vitamin K, NIH Office of Dietary Supplements fact sheets are a solid reference.

How 2/3 cup blueberries compares with common portions

A full cup of raw blueberries is a common serving reference and contains about 84 calories. So 2/3 cup is simply a smaller, lighter portion at roughly 56 calories. That makes it easy to scale recipes or snack portions up or down depending on your goals.

Compared with many packaged snack foods, 2/3 cup blueberries is nutrient-dense for the calories. Compared with other fruits, it lands in the middle: more fiber than many high-water fruits, but less calorie-dense than dried fruit. If you’re using an app like Fitnit to track meals, measuring fruit portions by cup can make logging more accurate.

Tips

• Measure blueberries by volume or, for the best accuracy, weigh about 99 grams for 2/3 cup.
• Pair blueberries with protein, like yogurt or eggs, if you want a more filling snack.
• Use frozen blueberries the same way in smoothies; they are usually nutritionally similar to fresh.
• Add blueberries to oatmeal, salads, or cottage cheese to boost fiber without adding much sodium or fat.
• If you are tracking carbs closely, remember that toppings and mix-ins often add more carbs than the berries themselves.