USDA raw blueberries nutrition per 100g

According to USDA FoodData Central, 100 grams of raw blueberries provides about 57 calories, 14.49 grams of carbohydrates, 0.74 grams of protein, and 0.33 grams of fat. They also supply about 2.4 grams of fiber and roughly 9.96 grams of natural sugar.

A 100-gram portion is a little under 3/4 cup of fresh blueberries, depending on berry size. If you weigh your fruit, this is the most precise way to track calories and macros.

What those macros mean in real life

Blueberries are mostly a carbohydrate food, but they are not a high-carb choice in the way many packaged snacks are. Most of the carbs come from natural fruit sugars plus fiber, which helps slow digestion compared with foods that are mostly added sugar.

The protein and fat amounts are small, so blueberries work best as part of a balanced meal or snack. For example, pairing them with Greek yogurt, cottage cheese, eggs, or nuts can make the snack more filling and more macro-balanced.

Why blueberries are often considered a smart fruit choice

Blueberries are popular not just because they are low in calories, but because they deliver vitamins, minerals, and plant compounds called polyphenols. They are especially known for anthocyanins, the pigments that give them their deep blue color.

Fruit intake is generally encouraged in dietary patterns supported by major health organizations, and blueberries are an easy way to add fruit without a lot of calories. They are also convenient: fresh, frozen, or thawed blueberries can all work well in breakfasts, smoothies, and snacks.

How to use the 100g serving for tracking

If you’re counting macros, 100 grams is a useful reference because it removes guesswork. A small handful may be closer to 50 grams, while a large bowl could easily be 150 to 200 grams or more.

For people using Fitnit to support home workouts, a quick weigh-in of fruit portions can help keep nutrition logging consistent, especially if you’re trying to match calorie intake to training goals. The app’s camera tools are more useful for exercise form and reps, but the same habit of measuring accurately helps with food tracking too.

Tips

• Weigh blueberries in grams if you want the most accurate calorie and macro count.
• Use blueberries with protein-rich foods to make a snack more satisfying.
• Choose frozen blueberries when fresh berries are expensive; the nutrition is still very similar.
• Remember that sugar in whole fruit comes packaged with fiber and water, unlike added sugar in sweets.
• If you eat blueberries often, rotate them with other fruits for broader nutrient variety.