Blueberries macros per common serving

A standard serving of raw blueberries is about 1 cup, or 148 grams. According to USDA FoodData Central, that serving has about 84 calories, 21.5 grams of carbs, 3.6 grams of fiber, 14.7 grams of sugar, 1.1 grams of protein, and less than 1 gram of fat. In other words, blueberries are a carb-forward food with a meaningful amount of fiber and almost no fat.

If you prefer a smaller portion, 1/2 cup of raw blueberries is roughly half those numbers: about 42 calories, 10.7 grams of carbs, 1.8 grams of fiber, and 0.5 grams of protein. That makes half a cup a common choice for people who want the flavor and antioxidants without a larger carb hit.

Blueberries macros per 100 grams

Per 100 grams, raw blueberries provide about 57 calories, 14.5 grams of carbs, 2.4 grams of fiber, 10 grams of sugar, 0.7 grams of protein, and 0.3 grams of fat. This is the most useful way to compare blueberries with other fruits or to log them accurately in an app or food tracker.

Because blueberries are mostly water, the calorie density stays low. That is why they can feel generous in volume while still being relatively light compared with many snack foods.

What the macros mean for your diet

Most of the carbs in blueberries come from natural fruit sugars plus fiber. The fiber helps slow digestion and supports fullness, but blueberries are still a fruit you may want to portion carefully if you are following a low-carb plan.

For muscle-building or recovery, blueberries are not a major protein source. Pair them with Greek yogurt, cottage cheese, milk, protein powder, or eggs if you want a more balanced meal with better macro coverage.

If you use Fitnit, it can help make the rest of your nutrition and training routine easier to manage: AI-powered form analysis helps prevent injuries and improve technique, while automatic rep counting covers push-ups, crunches, squats, pull-ups, and curls, plus manual input for other workouts.

Fresh, frozen, dried, and sweetened blueberries

Fresh and unsweetened frozen blueberries have very similar macros, so either one works well for tracking. Frozen berries may be slightly softer after thawing, but the calorie and macro differences are usually minimal unless sugar is added.

Dried blueberries are a different story. Drying removes water, which concentrates the carbs and calories. Many packaged dried blueberries also contain added sugar, so always check the label if you are comparing them to fresh fruit.

Sweetened blueberry products, like jams, pie fillings, or syrups, are not comparable to plain blueberries. Those foods often have much higher sugar and calorie counts and should be logged as separate items.

Tips

• Weigh blueberries once or twice if you want to learn what 1 cup looks like in real life.
• Log frozen blueberries as unsweetened unless the package says sugar has been added.
• For lower-carb meals, use 1/4 to 1/2 cup and combine blueberries with a protein source.
• Check dried blueberry labels carefully because added sugar is common.
• If you are building a higher-volume breakfast, blueberries pair well with oats, yogurt, chia seeds, or cottage cheese.