Blueberry nutrition facts per 100g

According to USDA FoodData Central, 100g of raw blueberries provides about 57 calories, 14.5g of carbohydrate, 2.4g of fiber, 10.0g of naturally occurring sugars, 0.7g of protein, and 0.3g of fat. That makes blueberries a light, nutrient-dense fruit that’s easy to fit into most eating patterns.

Key micronutrients in 100g of blueberries include about 9.7mg vitamin C, 19.3mcg vitamin K, and 0.34mg manganese. They also contain small amounts of potassium, calcium, magnesium, and several plant compounds called polyphenols.

What 100g of blueberries means for calories and macros

Blueberries are mostly water, so a 100g serving gives volume without many calories. The carbohydrate content is moderate for a fruit, but the fiber helps slow digestion compared with foods made from refined sugar or flour.

For tracking purposes, 100g is roughly 2/3 cup of fresh blueberries. If you’re counting calories or carbs, weighing the fruit is more accurate than estimating by eye, especially because berry size and packing can change the portion noticeably.

Why blueberries are considered a healthy fruit

Blueberries stand out because they combine fiber, vitamin C, and vitamin K with anthocyanins, the pigments that give them their deep blue color. These compounds are studied for their antioxidant activity and potential role in supporting heart and metabolic health.

They’re also easy to use in ways that don’t add much sugar or fat: plain in yogurt, blended into smoothies, or eaten as a snack. If you’re trying to build balanced meals, Fitnit can also help you stay on track with meal photo tracking and workout form feedback while you focus on consistency.

How to use blueberry nutrition info in real life

Use the 100g amount as a reference when comparing blueberries to other fruits. For example, blueberries are typically lower in calories than dried fruit and many packaged snacks, but they still contribute carbs that matter if you’re watching intake closely.

If your goal is better performance or body composition, blueberries can work well around workouts because they’re easy to digest for many people. Pairing them with protein, like Greek yogurt or cottage cheese, can make the snack more filling.

Tips

• Weigh blueberries once or twice to learn what 100g looks like in your usual bowl.
• Choose fresh or frozen blueberries without added sugar for the cleanest nutrition profile.
• Pair blueberries with protein or healthy fats if you want a more filling snack.
• Check the label on dried blueberries, since they often contain much more sugar per serving.
• If you track meals, log the fruit by weight instead of volume for better accuracy.