At a glance
- 1 g protein and 84 calories per 1 cup (148 g).
- 1.2 g protein per 100 calories: #480 of 536 foods in our USDA list, #23 of 47 in fruit.
- 3.6 g fiber and 0 mg sodium per serving.
What is blueberries like to eat?
Blueberries are small, sweet berries that need no prep beyond a rinse. They go over yogurt and oatmeal, into pancakes and muffins and straight from the bowl as a snack.
How can you eat more blueberries?
Try this
Stir into Greek yogurt or cottage cheeseFold into pancake or muffin batterBlend into a smoothieTop oatmealIs blueberries good on a GLP-1?
They are soft and small, so a handful with yogurt is an easy, light snack. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does blueberries compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Blueberries | 1 cup | 1 g | 84 | 1.2 g |
| Strawberries | 1 cup halves | 0.9 g | 47 | 1.9 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
| Oats | 1/2 cup | 5.4 g | 152 | 3.6 g |
Close to blueberries per calorie: kiwi (1.7 g), pecans (1.4 g), mango (1 g), avocado (0.9 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Frozen blueberries are often cheaper and work well in smoothies and baking.
What's the full nutrition for blueberries?
| Nutrient | Per 1 cup (148 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 84 | 57 | |
| Protein | 1 g | 0.7 g | 2% |
| Fat | 0.4 g | 0.3 g | |
| Saturated fat | 0 g | 0 g | 0% |
| Carbohydrate | 21.6 g | 14.6 g | |
| Fiber | 3.6 g | 2.4 g | 13% |
| Sugar | 13.9 g | 9.4 g | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 18 mg | 12 mg | 1% |
| Iron | 0.5 mg | 0.34 mg | 3% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Blueberries, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
