Blueberries macros per 100g

For 100g of raw blueberries, the typical USDA values are about 57 calories, 14.5g carbs, 2.4g fiber, 10.0g sugar, 0.7g protein, and 0.3g fat. Because blueberries are mostly water, they deliver a lot of volume for relatively few calories.

A simple macro breakdown is: carbs make up nearly all of the calorie content, while protein and fat are minimal. If you count net carbs, 100g of blueberries is roughly 12.1g net carbs (total carbs minus fiber).

What 100g of blueberries looks like

One hundred grams is about 2/3 cup to 3/4 cup of fresh blueberries, depending on berry size and how tightly they’re packed. If you do not have a kitchen scale, a measuring cup is a practical backup for tracking.

The exact weight of a cup can vary a little by berry size and moisture, so using grams is the most accurate way to log blueberries in an app or food diary.

How blueberries fit into your diet

Blueberries can work well in both fat-loss and performance-focused eating plans because they provide sweetness and volume without a large calorie load. The fiber also helps make the carbs more filling than many processed snacks.

If you’re aiming for lower carb intake, blueberries are still workable in moderate portions. If you’re using them around workouts, they’re a quick source of carbohydrate, and pairing them with Greek yogurt, cottage cheese, or protein powder can make the snack more balanced.

Tips for tracking blueberry macros accurately

For the best accuracy, weigh blueberries in grams instead of guessing by cup size, especially if you’re logging meal prep or smoothie ingredients.

Check whether your food entry is for raw, frozen, or sweetened blueberries. Freezing does not meaningfully change macros, but added sugar does.

If you’re building a high-protein or body-composition plan, track the full meal, not just the fruit. Blueberries add carbs, but the rest of the meal determines the macro balance.

Fitnit can help when you’re pairing better nutrition habits with training: it counts reps automatically for common exercises and can analyze form to help you train more safely at home with just your phone.

Tips

• Use 100g as your default logging reference when you want consistency.
• Remember that blueberries are mostly carbs, but a meaningful share comes from fiber.
• Choose unsweetened frozen blueberries if you want the same macros with easier portioning.
• Pair blueberries with protein if you want a more filling snack.
• If you track by cup, verify the weight on your scale once so you know your usual portion.