How many calories are in blueberries?
A cup of blueberries (148 g) has 84 calories. 100 g has 57 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 80.
Nutrition database · Berries
Blueberries Nutrition Facts, Calories per Cup and 100 g
A cup of raw blueberries (148 g) has 84 calories, 21.4 g of carbohydrate and 3.6 g of fiber, with almost no fat or sodium. The same cup has 24% of the Daily Value for vitamin K and 16% for vitamin C.
Blueberries Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (148 g)
At a glance
- Calories
- 84
- Protein
- 1.1 g · 2%
- Total carbohydrate
- 21.4 g · 8%
- Total fat
- 0.5 g · 1%
- Dietary fiber
- 3.6 g · 13%
- Total sugars
- 14.7 g · 0%
- Sodium
- 1.5 mg · 0%
Opens the free label generator with this amount of blueberries already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 84 | 57 | |
| Total fat | 0.5 g | 1% | 0.33 g |
| Saturated fat | <0.1 g | 0% | 0.03 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.1 g | 0.05 g | |
| Polyunsaturated fat | 0.2 g | 0.15 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 1.5 mg | 0% | 1 mg |
| Total carbohydrate | 21.4 g | 8% | 14.5 g |
| Dietary fiber | 3.6 g | 13% | 2.4 g |
| Total sugars | 14.7 g | 9.96 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 1.1 g | 0.74 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 4.4 mcg | 0% | 3 mcg |
| Vitamin C | 14 mg | 16% | 9.7 mg |
| Vitamin E | 0.84 mg | 6% | 0.57 mg |
| Vitamin K | 29 mcg | 24% | 19.3 mcg |
| Thiamin (B1) | 0.05 mg | 5% | 0.04 mg |
| Riboflavin (B2) | 0.06 mg | 5% | 0.04 mg |
| Niacin (B3) | 0.62 mg | 4% | 0.42 mg |
| Vitamin B6 | 0.08 mg | 5% | 0.05 mg |
| Folate (DFE) | 8.9 mcg | 2% | 6 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 8.9 mg | 2% | 6 mg |
| Minerals | |||
| Calcium | 8.9 mg | 1% | 6 mg |
| Iron | 0.41 mg | 2% | 0.28 mg |
| Potassium | 114 mg | 2% | 77 mg |
| Magnesium | 8.9 mg | 2% | 6 mg |
| Phosphorus | 18 mg | 1% | 12 mg |
| Zinc | 0.24 mg | 2% | 0.16 mg |
| Copper | 0.08 mg | 9% | 0.06 mg |
| Manganese | 0.5 mg | 22% | 0.34 mg |
| Selenium | 0.15 mcg | 0% | 0.1 mcg |
| Other | |||
| Water | 124.6 g | 84.2 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Blueberries nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 148 g | 84 | 21.4 g | 1.1 g | 0.5 g | 3.6 g | 14.7 g |
| 50 berries | 68 g | 39 | 9.9 g | 0.5 g | 0.2 g | 1.6 g | 6.8 g |
| 100 g | 100 g | 57 | 14.5 g | 0.7 g | 0.3 g | 2.4 g | 10 g |
How many carbs are in blueberries?
A cup of blueberries (148 g) has 21.4 g total carbohydrate, including 3.6 g dietary fiber and 14.7 g total sugars. Carbohydrate minus fiber is 17.9 g.
How much fiber is in blueberries?
A cup of blueberries (148 g) has 3.6 g of fiber, 13% of the Daily Value. 100 g has 2.4 g. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much sugar is in blueberries?
A cup of blueberries (148 g) has 14.7 g total sugars. None of it is added sugar.
How much vitamin K is in blueberries?
A cup of blueberries (148 g) has 29 mcg of vitamin K, 24% of the Daily Value. 100 g has 19.3 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin C is in blueberries?
A cup of blueberries (148 g) has 14 mg of vitamin C, 16% of the Daily Value. 100 g has 9.7 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much manganese is in blueberries?
A cup of blueberries (148 g) has 0.5 mg of manganese, 22% of the Daily Value. 100 g has 0.34 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Blueberries nutrition per 100 grams
100 g of blueberries has 57 calories, 0.74 g protein, 14.5 g carbohydrate, 2.4 g fiber, 9.96 g sugars and 0.33 g fat.
Cultivated and wild blueberries
Most fresh blueberries in US stores are cultivated highbush blueberries, grown on tall bushes and sold in pint and larger containers. Wild (lowbush) blueberries are smaller, grow on low plants in Maine and eastern Canada, and are mostly sold frozen. USDA's record on this page is for raw blueberries; frozen unsweetened blueberries have a separate record with similar calories and carbohydrate but less vitamin C.
The dusty, pale coating on fresh berries is the bloom, a natural wax the fruit produces. A good bloom is a sign the berries have not been handled much.
What blueberries are used for
- Breakfast: stirred into oatmeal and yogurt, or folded into pancake and waffle batter.
- Baking: muffins, scones, pies, crisps and cobblers. Frozen berries are added still frozen to limit color bleeding into the batter.
- Smoothies: frozen blueberries add color and thickness.
- Preserves and sauces: cooked with sugar into jam, compote or a syrup for pancakes and cheesecake.
Foods made with blueberries
- Blueberry muffins. A classic blueberry bake, made with flour, sugar, eggs, milk and butter or oil. All-Purpose Flour · Sugar · Egg · Whole Milk · Butter
- Blueberry pancakes. Berries dropped onto the batter in the pan so they stay whole. All-Purpose Flour · Whole Milk · Egg
- Blueberry overnight oats. Oats soaked in milk or yogurt with blueberries and chia seeds. Oats · Greek Yogurt · Chia Seeds
- Blueberry pie and crisp. Cooked berries thickened with cornstarch under a crust or oat topping. Cornstarch · Sugar · Oats · Butter
- Mixed berry smoothie. Blueberries blended with strawberries, banana and milk. Strawberry · Banana · Whole Milk
How to store blueberries
Keep blueberries dry and refrigerated, and wash them just before eating, because moisture speeds mold. Sort out soft or split berries first, since mold spreads from berry to berry in a closed container. To freeze, spread dry, unwashed berries on a tray, freeze, then move them to a bag so they stay loose.
Labeling a product made with blueberries
For muffins, jams or smoothies, weigh the blueberries you add and enter them in the label generator. Use the record that matches your form: raw, frozen unsweetened and sweetened frozen blueberries differ, and dried blueberries are usually sweetened. Baked goods lose water in the oven, so set the serving size from the finished product, using the reference amount in the RACC lookup. The recipe nutrition calculator handles multi-ingredient batches.
Blueberries nutrition label for Canada, the EU and the UK
The same serving of blueberries, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (148g) / pour 1 cup (148g)
Calories
80
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 21 g | 8 % |
| Fibre / Fibres | 4 g | 13 % |
| Sugars / Sucres | 15 g | 15 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 9 mg | 1 % |
| Iron / Fer | 0 mg | 2 % |
| Potassium | 114 mg | 3 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 238 kJ / 57 kcal |
| Fat | 0.3 g |
| of which saturates | 0.0 g |
| Carbohydrate | 14 g |
| of which sugars | 10.0 g |
| Protein | 0.7 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 148g | %RI* | |
|---|---|---|---|
| Energy | 238 kJ 57 kcal |
353 kJ 84 kcal |
4.2% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 14g | 21g | 8.2% |
| of which sugars | 10.0g | 15g | 16% |
| Fibre | 2.4g | 3.6g | - |
| Protein | 0.7g | 1.1g | 2.2% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about blueberries
How many calories are in a handful of blueberries?
USDA counts 50 blueberries at 68 g, with 39 calories and 9.9 g of carbohydrate. A small handful is usually fewer berries than that, so weighing them gives the most accurate number.
How many calories are in a pint of blueberries?
A pint is a volume, and how much it weighs depends on berry size and how full the container is. Weigh the berries, or use the net weight on the package, and apply the per-100 g figure of 57 calories.
Are frozen blueberries as nutritious as fresh?
Unsweetened frozen blueberries are just berries, so their calories, carbohydrate and fiber are close to fresh. USDA's frozen record lists less vitamin C than raw. Frozen berries with added sugar are a different product, so check the package.
Blueberries vs strawberries: which is more nutritious?
Per 100 g, strawberries have fewer calories and about six times the vitamin C of blueberries. Blueberries have several times more vitamin K and slightly more fiber. Both are low in fat and sodium.
Blueberries vs grapes: which has more sugar?
Grapes have more calories and sugar per gram than blueberries, while blueberries have more than twice the fiber. A cup of blueberries has 14.7 g of sugars, none of it added.
How many calories are in 100 g of blueberries?
100 g of blueberries has 57 calories, 0.74 g protein, 14.5 g carbohydrate and 0.33 g fat.
How much protein is in blueberries?
A cup of blueberries (148 g) has 1.1 g protein, 2% of the 50 g Daily Value. 100 g has 0.74 g.
What is a serving of blueberries?
This page defaults to 1 cup (148 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for blueberries.
Can I use blueberries in a Nutrition Facts label calculation?
Yes. Open the generator with blueberries added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Blueberries compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| BlueberriesBlueberries, raw | 57 | 0.74 g | 0.33 g | 14.5 g |
| Frozen BlueberriesBlueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | 51 | 0.42 g | 0.64 g | 12.2 g |
| Wild BlueberriesBlueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | 57 | 0 g | 0.16 g | 13.9 g |
Related foods
Often compared or used with blueberries
- Strawberry46 cal per 1 cup, whole
- Grapes104 cal per 1 cup
- Banana105 cal per 1 medium (7" to 7-7/8" long)
- Oats153 cal per 1/2 cup
- Greek Yogurt165 cal per 1 container (170 g)
More in Berries
Tools and guides for labeling blueberries
If you make and sell a product that contains blueberries, these free tools cover the next steps.
- Nutrition Facts label generatorAdd blueberries and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare blueberries with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 171711: "Blueberries, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with blueberries
Add blueberries and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.