If you’re searching for macros for 100g of blueberries, the most useful number set is the raw fruit entry from USDA FoodData Central: about 57 calories, 14.5g carbs, 2.4g fiber, 10.0g sugar, 0.7g protein, and 0.3g fat.
That makes blueberries a low-calorie, carb-focused fruit that’s easy to fit into most nutrition plans. The main catch is that forms like dried blueberries or sweetened products can look similar by name but have very different macros, so accuracy matters when you log them.
The best macro breakdown for 100g of blueberries
For plain raw blueberries, 100g is the cleanest benchmark to use. The numbers are approximately 57 kcal, 14.5g carbohydrates, 2.4g fiber, 10.0g sugars, 0.7g protein, and 0.3g fat. This is why blueberries are popular in calorie-controlled diets: you get a decent volume of food for relatively few calories.
Why this made the list: it is the standard reference point most people actually need. If you are meal tracking, comparing labels, or building recipes, 100g gives you a simple, repeatable serving size.
Best way to count blueberries in a meal plan
The most accurate approach is to weigh blueberries in grams rather than count cups. A cup can vary a lot depending on berry size and how tightly it is packed, but 100g is consistent and easy to log.
Why this made the list: portion size is where most fruit logging errors happen. If your goal is tighter macro tracking, using a kitchen scale is better than guessing by volume.
When blueberries are a good macro choice
Blueberries are especially useful if you want a fruit that adds carbs without many calories. They can fit pre-workout meals, yogurt bowls, oatmeal, smoothies, or a higher-fiber snack.
Why this made the list: blueberries are not a protein or fat source, so they are best understood as a carb-and-fiber food. That makes them easier to place into your day without accidentally overshooting calories.
Best sources to trust when verifying the numbers
USDA FoodData Central is the best reference for exact food macros. Harvard Health and Mayo Clinic are helpful for broader nutrition context, while CDC and NIH resources are useful for understanding balanced eating and general nutrition basics.
Why this made the list: if a package, recipe app, or social post gives you a different number, these sources help you check whether you are looking at raw blueberries, frozen blueberries, dried blueberries, or a sweetened product.
Tips
- Log blueberries by weight in grams whenever possible; 100g is more reliable than a cup measure.
- Check the form of the fruit: raw, frozen unsweetened, dried, or sweetened products can have very different macros.
- If blueberries are in a smoothie or recipe, log the whole recipe ingredients instead of estimating the fruit alone.
- Use blueberries as a carb source around training if you want something light and easy to digest.
- If you track workouts too, Fitnit can help with rep counting and form feedback while you keep nutrition logging simple.
Sources
- FoodData Central — USDA
- Nutrition and Healthy Eating — Mayo Clinic
- Nutrition and healthy eating — CDC
- Nutrition — NIH
- The ACE Mover Method — ACE Fitness
Frequently Asked Questions
What are the macros for 100g of blueberries?
About 57 calories, 14.5g carbs, 2.4g fiber, 10.0g sugar, 0.7g protein, and 0.3g fat for raw blueberries.
Are blueberries low carb?
They are lower in calories than many snacks, but they are still mostly carbs. If you track carbs closely, measure the portion in grams.
Why does my app show different blueberry macros?
It may be using a different form, like frozen, dried, or sweetened blueberries, or a cup-based serving instead of 100g.
Is 100g of blueberries a lot?
It is a moderate serving: enough for a snack or recipe topping, but not a large calorie load.
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