Blueberries Nutrition Facts: Calories, Vitamins & Minerals
Blueberries nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 120 g |
|---|---|---|
| Calories | 55 kcal | 66 kcal |
| Energy (kilojoules) | 230 kJ | 276 kJ |
| Protein | 0.7 g | 0.8 g |
| Fat | 0.3 g | 0.4 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 14 g | 17 g |
| incl. sugars | 10 g | 12 g |
| incl. fiber | 2.4 g | 2.9 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
55 kcal (230 kJ) per 100 g · P/F/C 0.7/0.3/14 g
Serving (handful, 120 g) — 66 kcal (276 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are blueberries healthy?
Yes. On their nutrient profile, blueberries are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 55 kcal per 100 g, so a serving (handful, 120 g) is 66 kcal.
- Counts toward your fruit and vegetables: a 120 g serving is 30% of the 400 g a day the WHO advises.
A typical serving (handful, 120 g) has 66 kcal, 0.8 g protein, 0.4 g fat and 17 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Blueberries carry anthocyanins (the blue pigment), fiber and vitamin K; frozen ones keep nearly all of it.
protein 5%fat 5%carbs 90%
Vitamins and minerals in blueberries
Per 100 g, the standouts are vitamin K — 19 mcg, 16% of the Daily Value; manganese — 0.34 mg, 15% of the Daily Value; vitamin C — 9.7 mg, 11% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 120 g | % DV |
|---|---|---|---|
| Vitamin C | 9.7 mg | 12 mg | 13% |
| Vitamin E | 0.57 mg | 0.68 mg | 5% |
| Vitamin K | 19 mcg | 23 mcg | 19% |
| Thiamin (B1) | 0.04 mg | 0.04 mg | 4% |
| Riboflavin (B2) | 0.04 mg | 0.05 mg | 4% |
| Niacin (B3) | 0.42 mg | 0.5 mg | 3% |
| Vitamin B6 | 0.05 mg | 0.06 mg | 4% |
| Copper | 0.06 mg | 0.07 mg | 8% |
| Manganese | 0.34 mg | 0.4 mg | 18% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Blueberries, raw” (FDC ID 171711, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Blueberries calories by weight, 50–300 g
150 g of blueberries has 83 calories and 200 g has 110. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 28 | 0.4 / 0.2 / 7.2 | 1.2 |
| 100 g | 55 | 0.7 / 0.3 / 14 | 2.4 |
| 120 g — typical serving | 66 | 0.8 / 0.4 / 17 | 2.9 |
| 150 g | 83 | 1 / 0.5 / 22 | 3.6 |
| 200 g | 110 | 1.4 / 0.6 / 29 | 4.8 |
| 250 g | 138 | 1.8 / 0.8 / 36 | 6 |
| 300 g | 165 | 2.1 / 0.9 / 43 | 7.2 |
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Portion → calories and macros
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Blueberries: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Blueberries, frozen, unsweetened | 51 | 0.4 / 0.6 / 12 |
| Blueberries | 55 | 0.7 / 0.3 / 14 |
Calories in dishes with blueberries
| Dish | Serving | Kcal per serving | Blueberries in it |
|---|---|---|---|
| Blueberry vareniki | 260 g | 416 | ≈90 g |
| Blueberry muffin | 110 g | 345 | ≈16 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Blueberries: more nutrition highlights
They have 2.9 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (handful, 120 g) is 66 kcal — roughly 22 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Blueberries: swaps and alternatives
No need to swap: blueberries already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 10 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 120 g, a typical serving of blueberries.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Blueberries | A | 66 | 0.8 | 2.9 |
| Pear | A | 68 | 0.5 | 3.7 |
| Dragon Fruit | A | 68 | 0.5 | 3.6 |
| Mandarin Oranges | A | 64 | 1 | 2.2 |
Blueberries vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Orange | 47 | 0.9 / 0.1 / 12 |
| Pineapple | 50 | 0.5 / 0.1 / 12 |
| Apple | 52 | 0.3 / 0.2 / 14 |
| Blueberries | 55 | 0.7 / 0.3 / 14 |
| Mango | 60 | 0.8 / 0.4 / 16 |
| Kiwi | 61 | 1.1 / 0.5 / 15 |
| Fruit Salad | 62 | 0.8 / 0.3 / 16 |
FAQ
How many calories are in 100 g of blueberries?
100 g of blueberries has 55 calories, with 0.7 g protein, 0.3 g fat and 14 g carbohydrates (2.4 g fiber).
How many calories are in a serving of blueberries?
A serving (handful, 120 g) has 66 calories: 0.8 g protein, 0.4 g fat and 17 g carbs.
What are the macros of blueberries?
Per 100 g: 0.7 g protein, 14 g carbs and 0.3 g fat. By calories that's about 5% protein, 90% carbs and 5% fat.
How long do you have to walk to burn a serving of blueberries?
About 22 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person — that's the 66 calories in a serving (handful, 120 g).
What vitamins and minerals are in blueberries?
Per 100 g, blueberries are richest in vitamin K (19 mcg, 16% DV), manganese (0.34 mg, 15% DV), vitamin C (9.7 mg, 11% DV) — from USDA FoodData Central record 171711.
How much fiber is in blueberries?
100 g of blueberries has 2.4 g of fiber; a serving (handful, 120 g) has 2.9 g — 12% of the 25 g a day the WHO recommends.
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