USDA blueberries per 100 g

According to USDA FoodData Central, 100 g of raw blueberries contains about 57 calories, 14.5 g of carbohydrate, 0.7 g of protein, and 0.3 g of fat. Blueberries are naturally low in fat and protein, so most of the calories come from carbs.

A 100 g serving is roughly a small bowl or about 2/3 cup, depending on berry size. Exact weight can vary a little by ripeness and moisture, but USDA values are the standard reference for logging and comparison.

What the carbs in blueberries look like

In blueberries, the carb total includes natural sugars and a small amount of fiber. That means they can taste sweet without being calorie-dense. For many people, blueberries fit well into weight-loss, maintenance, and general healthy eating plans because the calorie load is modest for the volume you get.

If you’re tracking macros, remember that blueberries are not a meaningful source of protein or fat. They work better as a carbohydrate portion in yogurt bowls, oatmeal, smoothies, or post-workout snacks than as a standalone macro-heavy food.

How to log blueberries more accurately

The most accurate way to track blueberries is by weight, not by volume. A kitchen scale lets you log the actual grams you eat, which matters because a “cup” can vary depending on berry size and whether they’re packed loosely or tightly.

If you use Fitnit to log meals, weighing the fruit before or after a workout snack can make your nutrition entries more consistent. That’s especially useful if you’re trying to match intake to training, recovery, or a calorie target.

Practical takeaways

Blueberries are a smart add-on when you want something sweet, low in fat, and relatively low in calories. The USDA 100 g serving is a good baseline for meal planning, grocery shopping, and macro tracking.

If you’re using blueberries in a larger meal, pair them with protein or healthy fats for better satiety — for example Greek yogurt, cottage cheese, nuts, or chia pudding. That helps turn a carb-focused fruit into a more balanced snack.

Tips

• Use a food scale for the most accurate blueberry macro tracking.
• Log blueberries in grams, not cups, when possible.
• Pair blueberries with protein if you want a more filling snack.
• Choose fresh or frozen plain blueberries; avoid sugary syrups if you want the USDA numbers to stay close.
• Remember that dried blueberries are much more calorie-dense than fresh blueberries.