Nutrition for 1 cup of raw blueberries

According to USDA FoodData Central, 1 cup of raw blueberries weighs 148 g and provides about 84 calories. It contains roughly 21.4 g of carbohydrate, 1.1 g of protein, and 0.5 g of fat. The same serving also delivers about 3.6 g of fiber and 14.7 g of natural sugar.

Micronutrient-wise, this portion gives around 14.4 mg of vitamin C, 28.6 mcg of vitamin K, 9 mg of calcium, 0.4 mg of iron, 9 mg of magnesium, and 114 mg of potassium. For a fruit, that is a solid nutrient return for a relatively low calorie count.

What the 148 g serving means in real life

A one-cup serving is easy to picture, but not every cup of blueberries weighs exactly the same. Very large berries, very small berries, or a loosely versus tightly filled cup can shift the weight a bit. If you are logging food for accuracy, weighing 148 g is better than estimating by eye.

This serving size is also useful when comparing blueberries to other snacks. One cup is enough to add sweetness and volume to yogurt, oatmeal, smoothies, or salads without adding many calories. If you want to pair them with post-workout nutrition, blueberries work well with Greek yogurt, cottage cheese, or a protein shake.

Health takeaways from blueberries

Blueberries are known for their anthocyanins, the pigments that give them their deep blue color. These compounds are one reason berries are often highlighted in heart-healthy eating patterns. Blueberries also contribute vitamin C, which supports collagen formation and helps your body absorb plant iron.

The fiber in a cup of blueberries can help make a snack more filling, especially when combined with protein or healthy fat. That makes them a smart option if you want something sweet that still fits into a balanced meal plan.

How to log blueberries accurately

If your app or tracker accepts grams, enter 148 g for 1 cup of raw blueberries. If you only have volume measurements, use the USDA serving as your standard and keep in mind that frozen berries, cooked berries, or sweetened products will have different nutrition values.

For better consistency, measure blueberries the same way every time: rinse, drain, then weigh or loosely fill a dry measuring cup. That makes your calorie and macro tracking more reliable, especially if you eat them often.

Tips

• Use 148 g when you want the most accurate log for 1 cup of raw blueberries.
• Pair blueberries with protein, such as yogurt or eggs, for a more filling snack.
• Choose plain raw blueberries over sweetened dried blueberries if you want lower sugar per serving.
• If you eat blueberries before a workout, keep the portion moderate so they digest comfortably.
• If you track home workouts too, Fitnit can help with rep counting and form checks while you keep nutrition logging simple.