Food · Fruits and Fruit Juices
Blueberries nutrition facts
A typical portion of blueberries (1 cup; 148 g, raw) has 80 calories and 1g of protein (USDA FoodData Central). USDA lists 11 descriptions of it: per 100 g they range from 51 calories (frozen, unsweetened) to 317 (dried, sweetened).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Blueberries, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.7g
- more than 13% of 8,218 USDA reference foods
- Calories per 100 g
- 57
- more than 16% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 148 g in USDA's record for Blueberries, raw (FDC 171711); across 6 records of blueberries USDA weighs it at 148 to 256 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 91% carbohydrate, 5% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 171711), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of blueberries USDA describes
Dried, sweetened has the most calories per 100 g (317); the fewest: Unsweetened (Includes foods for… (51)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Blueberries, raw (SR Legacy) | 57 | 0.7 g | 0.3 g | 1 mg |
| Blueberries, dried, sweetenedSame values: Blueberries, dried | 317 | 2.5 g | 2.5 g | 3 mg |
| Blueberries, canned, light syrup, drained | 88 | 1 g | 0.4 g | 3 mg |
| Blueberries, raw (Foundation)Same values: Blueberries, raw | 57 | 0.7 g | 0.3 g | 0 mg |
| Blueberries, raw (Survey) | 64 | 0.7 g | 0.3 g | 0 mg |
| Blueberries, canned, heavy syrup, solids and liquids | 88 | 0.7 g | 0.3 g | 3 mg |
| Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)Same values: Blueberries, frozen | 51 | 0.4 g | 0.6 g | 1 mg |
| Blueberries, frozen, sweetened | 85 | 0.4 g | 0.1 g | 1 mg |
Every nutrient in this record (103)
The portion is 1 cup (148 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.10 g | 0.74 g | 2% |
| Total lipid (fat) | 0.49 g | 0.33 g | 1% |
| Carbohydrate, by difference | 21.4 g | 14.5 g | 8% |
| Ash | 0.36 g | 0.24 g | |
| Energy | 84.4 kcal | 57.0 kcal | |
| Starch | 0.044 g | 0.030 g | |
| Sucrose | 0.16 g | 0.11 g | |
| Glucose | 7.22 g | 4.88 g | |
| Fructose | 7.36 g | 4.97 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 125 g | 84.2 g | |
| Total Sugars | 14.7 g | 9.96 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 3.55 g | 2.40 g | 13% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.041 g | 0.028 g | 0% |
| Fatty acids, total monounsaturated | 0.070 g | 0.047 g | |
| Fatty acids, total polyunsaturated | 0.22 g | 0.15 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 8.88 mg | 6.00 mg | 1% |
| Iron, Fe | 0.41 mg | 0.28 mg | 2% |
| Magnesium, Mg | 8.88 mg | 6.00 mg | 2% |
| Phosphorus, P | 17.8 mg | 12.0 mg | 1% |
| Potassium, K | 114 mg | 77.0 mg | 2% |
| Sodium, Na | 1.48 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.24 mg | 0.16 mg | 2% |
| Copper, Cu | 0.084 mg | 0.057 mg | 9% |
| Manganese, Mn | 0.50 mg | 0.34 mg | 22% |
| Selenium, Se | 0.15 µg | 0.10 µg | 0% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 4.44 µg | 3.00 µg | 0% |
| Carotene, beta | 47.4 µg | 32.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.84 mg | 0.57 mg | 6% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 118 µg | 80.0 µg | |
| Tocopherol, beta | 0.015 mg | 0.010 mg | |
| Tocopherol, gamma | 0.53 mg | 0.36 mg | |
| Tocopherol, delta | 0.044 mg | 0.030 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0.10 mg | 0.070 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 14.4 mg | 9.70 mg | 16% |
| Thiamin | 0.055 mg | 0.037 mg | 5% |
| Riboflavin | 0.061 mg | 0.041 mg | 5% |
| Niacin | 0.62 mg | 0.42 mg | 4% |
| Pantothenic acid | 0.18 mg | 0.12 mg | |
| Vitamin B-6 | 0.077 mg | 0.052 mg | 5% |
| Folate, total | 8.88 µg | 6.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 8.88 mg | 6.00 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 28.6 µg | 19.3 µg | 24% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.88 µg | 6.00 µg | |
| Folate, DFE | 8.88 µg | 6.00 µg | 2% |
| Betaine | 0.30 mg | 0.20 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.0044 g | 0.0030 g | |
| Threonine | 0.030 g | 0.020 g | |
| Isoleucine | 0.034 g | 0.023 g | |
| Leucine | 0.065 g | 0.044 g | |
| Lysine | 0.019 g | 0.013 g | |
| Methionine | 0.018 g | 0.012 g | |
| Cystine | 0.012 g | 0.0080 g | |
| Phenylalanine | 0.038 g | 0.026 g | |
| Tyrosine | 0.013 g | 0.0090 g | |
| Valine | 0.046 g | 0.031 g | |
| Arginine | 0.055 g | 0.037 g | |
| Histidine | 0.016 g | 0.011 g | |
| Alanine | 0.046 g | 0.031 g | |
| Aspartic acid | 0.084 g | 0.057 g | |
| Glutamic acid | 0.13 g | 0.091 g | |
| Glycine | 0.046 g | 0.031 g | |
| Proline | 0.041 g | 0.028 g | |
| Serine | 0.033 g | 0.022 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.025 g | 0.017 g | |
| SFA 18:0 | 0.0074 g | 0.0050 g | |
| MUFA 18:1 | 0.070 g | 0.047 g | |
| PUFA 18:2 | 0.13 g | 0.088 g | |
| PUFA 18:3 | 0.086 g | 0.058 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0030 g | 0.0020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 171711: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in blueberries?
80 in 1 cup (148 g) of raw; 51 to 317 per 100 g across USDA's descriptions.
How much protein is in blueberries?
1g in 1 cup; 0.7 g per 100 g.
How much sodium is in blueberries?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov