Macros in 100g blueberries

According to USDA FoodData Central, 100 grams of raw blueberries contain about 57 calories, 14.5 g of carbohydrates, 0.7 g of protein, and 0.3 g of fat. They also provide about 2.4 g of fiber and 10.0 g of natural sugar. In practice, that means blueberries are a carb-forward fruit, but not a high-calorie one.

For macro tracking, the most useful number is usually the carbohydrate total. If you’re counting net carbs, subtract the fiber: 14.5 g carbs minus 2.4 g fiber gives roughly 12.1 g net carbs per 100 g.

What 100g of blueberries looks like

A 100 g serving is roughly 2/3 cup of blueberries, though the exact volume depends on berry size and how tightly they’re packed. That makes it easy to over- or under-estimate if you only measure by eye.

If you want better accuracy, weigh berries on a kitchen scale after washing and draining them. This matters most if you’re logging food for fat loss, diabetes management, or strict macro targets.

How blueberries fit into a macro plan

Blueberries work well when you want a sweet food without a large calorie load. Their carbs can support pre- or post-workout meals, while their fiber may help with fullness compared with more processed snacks.

They’re also easy to pair with higher-protein foods. For example, blueberries with Greek yogurt, cottage cheese, or a protein shake gives you a more balanced snack than fruit alone. If you train at home, Fitnit can help you stay consistent by counting reps automatically from your phone camera and checking form on common exercises.

Raw vs frozen vs sweetened blueberries

Plain frozen blueberries are usually very close to raw blueberries in macros, aside from small differences caused by water content and packing. The big label difference appears when berries are sweetened or used in products like blueberry pie filling, jams, or flavored snacks.

For the most accurate logging, check the label on frozen or packaged blueberries. If the product contains added sugar, the carbohydrate and calorie totals can be much higher than the raw fruit entry.

Tips

• Use a food scale if you need exact macro tracking; volume estimates are less precise.
• Log raw blueberries in grams, not cups, for the most consistent results.
• Count net carbs only if that matches your nutrition approach; otherwise use total carbs.
• Watch for added sugar in frozen blends, dried blueberries, jams, and toppings.
• Pair blueberries with protein or fat if you want a more filling snack.