Blueberries Nutrition Facts: Are Blueberries Good for You?

Based on USDA data, raw blueberries are a good source of vitamin C, vitamin K, and the mineral manganese, providing over 10% of the Daily Value for each in a 100-gram serving. They are low in calories, fat, and sodium, and contain no cholesterol. Blueberries do contain natural sugars, with about 10 grams per 100 grams. Their role in a healthy diet depends on portion sizes and what the rest of your meals look like.

57Calories

0.74gProtein

14.5gCarbs

2.4gFiber

0.33gFat

10gSugars

Per 100 g · Blueberries, raw

Good source of (10 to 19% DV): Manganese, Vitamin C, Vitamin K

What stands out in blueberries

Good source of key nutrients. Per 100 grams, raw blueberries are a good source of vitamin C (11% of the Daily Value), vitamin K (16% DV), and manganese (15% DV).
Carbohydrate and sugar content. A 100-gram serving contains 14.5 grams of total carbohydrates. Of this, 10 grams are total sugars and 2.4 grams are dietary fiber.
Low in calories and fat. Blueberries provide 57 calories per 100 grams. They are very low in fat, with 0.33 grams total, and contain no cholesterol or saturated fat.
Contains small amounts of other vitamins. This serving size also supplies smaller amounts of other nutrients, including vitamin E (4% DV), vitamin B6 (3% DV), and thiamin (3% DV).

What to keep in mind

While low in calories, raw blueberries contain 10 grams of sugar per 100 grams. A one-cup portion contains nearly 15 grams of sugar.

Blueberries nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	57 kcal	–
Protein	0.74 g	1%
Total fat	0.33 g	0%
Saturated fat	0.03 g	0%
Monounsaturated fat	0.05 g	–
Polyunsaturated fat	0.15 g	–
Cholesterol	0 mg	0%
Carbohydrate	14.5 g	5%
Dietary fiber	2.4 g	9%
Total sugars	10 g	–
Water	84.2 g	–
Sodium	1 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	77 mg	2%
Calcium	6 mg	0%
Iron	0.28 mg	2%
Magnesium	6 mg	1%
Phosphorus	12 mg	1%
Zinc	0.16 mg	1%
Copper	0.06 mg	6%
Manganese	0.34 mg	15%
Selenium	0.1 mcg	0%
Vitamin A (RAE)	3 mcg	0%
Vitamin C	9.7 mg	11%
Vitamin D	0 mcg	0%
Vitamin E	0.57 mg	4%
Vitamin K	19.3 mcg	16%
Thiamin (B1)	0.04 mg	3%
Riboflavin (B2)	0.04 mg	3%
Niacin (B3)	0.42 mg	3%
Vitamin B6	0.05 mg	3%
Folate (DFE)	6 mcg	2%
Vitamin B12	0 mcg	0%
Choline	6 mg	1%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Blueberries by portion

The nutrition data changes with portion size. A standard one-cup (148 g) serving of raw blueberries contains 84 calories, 21.5 grams of carbohydrates, and 3.6 grams of dietary fiber. A smaller portion of 50 berries (68 g) has about 39 calories, 10 grams of carbohydrates, and 1.6 grams of fiber. Both portion sizes are very low in fat and protein.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	148 g	84	1.1 g	21.5 g	3.6 g	0.5 g
50 berries	68 g	39	0.5 g	9.9 g	1.6 g	0.2 g

How blueberries compares with other fruits

With 57 calories per 100 grams, the energy content of blueberries is similar to that of pears, mangoes, tangerines, and kiwi. Among the 30 fruits on this site, blueberries rank in the middle for calories, carbohydrates, and fiber (ranked 14th for all three). They are a stronger source of vitamin K, ranking 5th highest out of 30. However, they contain less potassium and magnesium than many other fruits, ranking 30th and 29th, respectively, for those minerals.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Blueberries	57	0.74 g	14.5 g	2.4 g	0.33 g
Pear	57	0.36 g	15.2 g	3.1 g	0.14 g
Mango	60	0.82 g	15 g	1.6 g	0.38 g
Tangerine	53	0.81 g	13.3 g	1.8 g	0.31 g
Kiwi	61	1.1 g	14.7 g	3 g	0.52 g

Quick answers

How many calories are in a cup of blueberries?

According to USDA data, a one-cup (148 g) portion of raw blueberries contains 84 calories.

How much sugar and fiber do blueberries have?

A 100-gram serving of raw blueberries has 10 grams of total sugars and 2.4 grams of dietary fiber. A one-cup serving has about 15 grams of sugar and 3.6 grams of fiber.

Are blueberries high in any vitamins?

Blueberries are not considered high in any vitamin, which requires 20% or more of the Daily Value. However, they are a good source of vitamin C (11% DV) and vitamin K (16% DV) per 100 grams.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how blueberries fits your situation.