Macros in 100g of blueberries

For 100g of raw blueberries, a typical nutrition profile is about 57 calories, 14.5g carbs, 0.7g protein, and 0.3g fat. That makes blueberries mostly a carb-based fruit, with very little fat and only a small amount of protein.

A breakdown of the carb content helps with tracking: roughly 2.4g is fiber and about 9.7g is sugar. The exact numbers can vary a little by variety, ripeness, and whether the berries are fresh or frozen, but these figures are a solid baseline for food tracking.

What 100g of blueberries means in a diet

Because blueberries are low in calories for the volume you get, 100g can be a smart portion for people who want something sweet without a large calorie load. The fiber helps slow digestion a bit, which can make the fruit more filling than its calorie count suggests.

If you track macros closely, keep in mind that blueberries are not a meaningful source of protein or fat. They work best paired with other foods, such as Greek yogurt, cottage cheese, oatmeal, or nuts, depending on whether you want a higher-protein snack or a more balanced meal.

Micronutrients and health benefits

Blueberries are known for more than their macros. They contain vitamin C, vitamin K, manganese, and plant compounds called polyphenols, including anthocyanins, which give blueberries their blue-purple color.

Research summaries from organizations such as Harvard Health and the USDA note that berries are a nutrient-dense fruit choice. In practical terms, blueberries can support a diet pattern that emphasizes fruits and vegetables, without adding many calories.

How to track blueberries accurately

The easiest way to log blueberries is by weight. If your app or food scale shows 100g, you can use the standard macro estimate above. A cup measurement can vary more because berry size and how tightly they pack into the cup affect the weight.

For people who track meals and workouts together, consistency matters more than perfection. If you’re also counting reps or doing at-home training, Fitnit can help keep the fitness side organized with camera-based rep counting and form feedback, which makes it easier to pair nutrition tracking with training.

Tips

• Use a food scale when you want the most accurate blueberry macro count.
• Log raw or frozen blueberries separately from sweetened dried blueberries, which have very different macros.
• Pair blueberries with protein if you want better satiety, such as yogurt or eggs.
• Remember that 100g is a weight, not a cup, so measure by grams when possible.
• If you’re building a calorie deficit, blueberries can be a good high-volume snack.