Calories in Blueberries: Nutrition Facts & Serving Sizes
Per 1 cup (148g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Blueberries are small, sweet-tart berries packed with antioxidants and micronutrients at a very low calorie cost. One cup (148g) contains just 84 calories, making them one of the most nutrient-dense fruits you can add to your diet. Per 100g, blueberries deliver 57 calories, 0.7g protein, 0.3g fat, and 14.5g carbs including 2.4g of fiber. Vitamin C comes in at 9.7mg per 100g, and vitamin K is notable at 19.3mcg per 100g. Naturally low in sodium at just 1mg per 100g, blueberries are cholesterol-free and virtually fat-free. They are commonly added to oatmeal, protein shakes, yogurt, and smoothies. Their low calorie density makes them a go-to fruit for anyone counting calories while wanting something sweet.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (148g) | 84.4 | 1g | 21.5g | 0.4g | 3.6g |
| 50 berries (68g) | 38.8 | 0.5g | 9.9g | 0.2g | 1.6g |
| 100g | 57 | 0.7g | 14.5g | 0.3g | 2.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 57 | 3% |
| Protein | 0.7g | 1% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 14.5g | 5% |
| Dietary Fiber | 2.4g | 9% |
| Sugars | 10g | 20% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6mg | 0% |
| Iron | 0.3mg | 2% |
| Potassium | 77mg | 2% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 9.7mg | 11% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 6mg | 1% |
| Phosphorus | 12mg | 1% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.1mcg | 0% |
| Folate | 6mcg | 2% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Blueberries
Blueberries are one of the most researched fruits in sports nutrition and general health. Their antioxidant content, primarily from anthocyanins (the pigments that give them their blue-purple color), has been linked to reduced oxidative stress following intense exercise.
For those training hard, the anti-inflammatory properties of blueberry anthocyanins may help reduce post-workout muscle soreness and support faster recovery. Several studies have found that consuming blueberries around exercise can lower markers of oxidative damage and inflammation.
The fiber content of 2.4g per 100g supports gut health and helps regulate blood sugar by slowing carbohydrate absorption. This means the 10g of natural sugar per 100g is digested more gradually than a processed sugar source, avoiding sharp insulin spikes.
Vitamin C at 9.7mg per 100g contributes to immune function and collagen synthesis, which is relevant for joint and connective tissue health under training load. Vitamin K at 19.3mcg per 100g supports bone metabolism.
From a practical standpoint, blueberries are excellent added to a post-workout protein shake or mixed into Greek yogurt for a high-volume, low-calorie meal that satisfies sweet cravings without derailing a cut.
Dietary Considerations
Blueberries are vegan, gluten-free, and dairy-free, making them suitable for nearly every dietary approach. They are low in sodium and contain zero cholesterol or fat beyond trace amounts. For weight loss, they are excellent due to their low calorie density of 57 calories per 100g combined with their fiber content. For keto, blueberries are moderate in carbs at 14.5g per 100g, so portion control is needed. A half-cup serving keeps net carbs manageable. They have no known common allergens and are generally well tolerated by most people.
Daily Intake (100g)
100g of blueberry provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in blueberries?
Blueberries have 57 calories per 100g. One cup (148g) contains about 84 calories, and 50 berries (68g) contain approximately 39 calories.
Are blueberries good for weight loss?
Yes, blueberries are excellent for weight loss. At just 57 calories per 100g with 2.4g of fiber, they are filling, low in calories, and satisfy sweet cravings without a significant calorie hit. A full cup is under 85 calories.
How much protein in blueberries?
Blueberries contain 0.7g of protein per 100g. One cup (148g) has about 1g of protein, so they are not a meaningful protein source but excel in antioxidants and fiber.
Are blueberries keto-friendly?
Blueberries are moderate in carbs at 14.5g per 100g (with 2.4g fiber for 12.1g net carbs), so they can fit keto in small portions. A half-cup (74g) has about 9g net carbs, which may fit within a daily keto carb limit.
What are the antioxidant benefits of blueberries?
Blueberries are rich in anthocyanins, the antioxidants responsible for their blue-purple color. These compounds help combat oxidative stress from intense exercise, may reduce post-workout muscle soreness, and support cardiovascular health.
When is the best time to eat blueberries for fitness?
Adding blueberries to a post-workout meal or shake is a popular choice. Their antioxidants may help reduce exercise-induced oxidative damage, and their natural sugars provide quick carb replenishment after training.
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