USDA nutrition for raw blueberries per 100 g

According to USDA FoodData Central, 100 grams of raw blueberries contain about 57 calories, 14.49 g of carbohydrates, 0.74 g of protein, and 0.33 g of fat. That makes blueberries a carbohydrate-containing fruit with a very small amount of protein and fat.

For context, 100 g of blueberries is roughly a little less than 3/4 cup, depending on berry size and how tightly they’re packed. Because blueberries are mostly water and carbohydrate, they fit well into many calorie-conscious eating patterns.

What those macros mean in real life

The carbohydrate number is the main one to watch if you’re tracking fruit intake for daily carbs or blood sugar management. Blueberries also provide fiber, which is included in the total carbohydrate count and helps slow digestion compared with many sweets or refined snacks.

The protein and fat content are very low, so blueberries are not a meaningful source of either macro on their own. If you want a more balanced snack, pair them with Greek yogurt, cottage cheese, nuts, or a protein-rich smoothie base.

How to use blueberries in meal tracking

If your app or scale measures fruit by weight, 100 g is the cleanest way to log blueberries accurately. That’s especially helpful when recipes call for cups, because cup measurements can vary based on berry size and packing.

For workouts or active days, blueberries can be a convenient carb source before or after exercise. If you log meals and track training, tools like Fitnit can also help with home workouts by counting reps and checking form from your phone camera.

Health context: why blueberries are popular

Blueberries are widely valued not just for their macro profile but also for their micronutrients and plant compounds. They’re commonly included in heart-healthy and high-fiber eating patterns because they deliver sweetness with relatively few calories.

As with any fruit, portion size matters if you’re watching total carbs. Raw blueberries are a nutrient-dense choice, but the total amount you eat still determines how many calories and carbs you get.

Tips

• Weigh blueberries in grams when possible for the most accurate calorie and macro tracking.
• Use 100 g as a reference point, then scale up or down based on your actual portion.
• Pair blueberries with protein or fat if you want a more filling snack.
• Choose plain raw blueberries when you want the USDA numbers to match your log more closely.
• If you’re training at home, combine nutrition tracking with form feedback to keep workouts efficient and safe.