How much protein is in blueberries per 100g?

Raw blueberries contain about 0.74 grams of protein per 100 grams, according to USDA FoodData Central. That is less than 1 gram, so blueberries contribute only a small amount toward your daily protein needs.

For context, 100 grams of blueberries also provides roughly 57 calories, about 14.5 grams of carbohydrates, and about 2.4 grams of fiber. The fruit is nutritious, but protein is not its strong point.

Blueberries nutrition beyond protein

Even though blueberries are low in protein, they are still a smart fruit choice. They provide vitamin C, vitamin K, manganese, and naturally occurring plant compounds called anthocyanins, which give blueberries their deep blue color.

If you are comparing foods by protein density, blueberries are much lower in protein than foods like Greek yogurt, eggs, milk, tofu, beans, or nuts. That is why blueberries work best as a topping, snack, or ingredient rather than a protein food on their own.

How blueberries fit into a high-protein diet

Blueberries pair well with higher-protein foods. Add them to Greek yogurt, cottage cheese, protein smoothies, oatmeal with whey or plant protein, or chia pudding to improve flavor without adding much protein or calories.

If you are using an app like Fitnit to track meals, blueberries are easy to log accurately from a photo. That can help you keep fruit portions in check while still hitting your protein target from other foods.

Portion sizes and practical macro tracking

A small handful of blueberries weighs less than 100 grams, so the protein amount is even smaller. For example, a 50-gram serving has only about 0.37 grams of protein.

If your goal is fat loss, general health, or athletic performance, it is usually more useful to focus on the total meal pattern than on blueberries alone. They are a healthy carb and fiber source, but they should not be counted as a protein food.

Tips

• Use blueberries to add volume, fiber, and micronutrients, not as a main protein source.
• Pair blueberries with Greek yogurt, protein powder, or cottage cheese if you want a more balanced snack.
• Weigh fruit when precision matters: 100 g of blueberries is about 3/4 cup, but cup measures vary by berry size.
• If you are tracking macros, log blueberries by weight instead of guessing by handful or cup.
• Choose unsweetened frozen or fresh blueberries to avoid added sugar from packaged fruit products.