Blueberries nutrition facts

Blueberries (1 cup, 148 g) has 84 calories, 1 g protein, 3.6 g fiber, 0.5 g fat. It is an excellent source of manganese (27% DV), vitamin K (24% DV) and a good source of vitamin C and fiber.

Manganese 27% DV Vitamin K 24% DV Vitamin C 13% DV Fiber 13% DV Copper 7.6% DV

#5 of 41 fruits for vitamin K #7 of 50 fruits for manganese #13 of 38 fruits for lutein + zeaxanthin #13 of 46 fruits for vitamin E #29 of 42 fruits for beta-carotene #16 of 50 fruits for thiamin

Nutrition Facts

Serving size1 cup (148 g)

Calories84

Total Fat 0.5g0.6%

Saturated Fat 0g0.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 1mg0.1%

Total Carbohydrate 21.6g7.8%

Dietary Fiber 3.6g13%

Total Sugars 14.7g

Protein 1g2.1%

Vitamin D 0µg0%

Calcium 17mg1.3%

Iron 0.5mg2.8%

Potassium 127mg2.7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 4%
■ Fat 4%
■ Carbohydrate 91%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.2

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 21 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in blueberries

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	84 kcal	4.2%
ProteinF	1 g	2.1%
Total fatF	0.5 g	0.6%
CarbohydrateF	21.6 g	7.8%
Fiber	3.6 g	13%
Sugars	14.7 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.09 g	no DV
Omega-6 (linoleic)	0.13 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	11.9 mg	13%
Thiamin (B1)	0.05 mg	4.6%
Riboflavin (B2)	0.06 mg	4.7%
Niacin (B3)	0.6 mg	3.9%
Pantothenic acid (B5)	0.18 mg	3.7%
Vitamin B6	0.08 mg	4.5%
Folate (DFE)	9 µg	2.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	4 µg	0.5%
Vitamin E	0.84 mg	5.6%
Vitamin D	0 µg	0%
Vitamin K	28.6 µg	24%
Choline	9 mg	1.6%
Minerals
Sodium	1 mg	0.1%
CalciumF	17 mg	1.3%
IronF	0.5 mg	2.8%
MagnesiumF	9 mg	2.2%
PhosphorusF	19 mg	1.5%
PotassiumF	127 mg	2.7%
ZincF	0.1 mg	1.1%
CopperF	0.07 mg	7.6%
ManganeseF	0.63 mg	27%
Selenium	0.1 µg	0.3%
Carotenoids
Beta-carotene	47 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	118 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	125 g	no DV
Amino acids
Tryptophan	0.004 g	no DV
Threonine	0.03 g	no DV
Isoleucine	0.034 g	no DV
Leucine	0.065 g	no DV
Lysine	0.019 g	no DV
Methionine	0.018 g	no DV
Phenylalanine	0.038 g	no DV
Valine	0.046 g	no DV
Histidine	0.016 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	57 kcal	2.9%
ProteinF	0.7 g	1.4%
Total fatF	0.3 g	0.4%
CarbohydrateF	14.6 g	5.3%
Fiber	2.4 g	8.6%
Sugars	10 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.06 g	no DV
Omega-6 (linoleic)	0.09 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	8.1 mg	9%
Thiamin (B1)	0.04 mg	3.1%
Riboflavin (B2)	0.04 mg	3.2%
Niacin (B3)	0.4 mg	2.6%
Pantothenic acid (B5)	0.12 mg	2.5%
Vitamin B6	0.05 mg	3.1%
Folate (DFE)	6 µg	1.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	3 µg	0.3%
Vitamin E	0.57 mg	3.8%
Vitamin D	0 µg	0%
Vitamin K	19.3 µg	16%
Choline	6 mg	1.1%
Minerals
Sodium	1 mg	0%
CalciumF	12 mg	0.9%
IronF	0.3 mg	1.9%
MagnesiumF	6 mg	1.5%
PhosphorusF	13 mg	1%
PotassiumF	86 mg	1.8%
ZincF	0.1 mg	0.8%
CopperF	0.05 mg	5.1%
ManganeseF	0.42 mg	18%
Selenium	0.1 µg	0.2%
Carotenoids
Beta-carotene	32 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	80 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	84 g	no DV
Amino acids
Tryptophan	0.003 g	no DV
Threonine	0.02 g	no DV
Isoleucine	0.023 g	no DV
Leucine	0.044 g	no DV
Lysine	0.013 g	no DV
Methionine	0.012 g	no DV
Phenylalanine	0.026 g	no DV
Valine	0.031 g	no DV
Histidine	0.011 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	16 kcal	0.8%
ProteinF	0.2 g	0.4%
Total fatF	0.1 g	0.1%
CarbohydrateF	4.1 g	1.5%
Fiber	0.7 g	2.4%
Sugars	2.8 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	2.3 mg	2.5%
Thiamin (B1)	0.01 mg	0.9%
Riboflavin (B2)	0.01 mg	0.9%
Niacin (B3)	0.1 mg	0.7%
Pantothenic acid (B5)	0.04 mg	0.7%
Vitamin B6	0.01 mg	0.9%
Folate (DFE)	2 µg	0.4%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	0.16 mg	1.1%
Vitamin D	0 µg	0%
Vitamin K	5.5 µg	4.6%
Choline	2 mg	0.3%
Minerals
Sodium	0 mg	0%
CalciumF	3 mg	0.3%
IronF	0.1 mg	0.5%
MagnesiumF	2 mg	0.4%
PhosphorusF	4 mg	0.3%
PotassiumF	24 mg	0.5%
ZincF	0 mg	0.2%
CopperF	0.01 mg	1.5%
ManganeseF	0.12 mg	5.2%
Selenium	0 µg	0.1%
Carotenoids
Beta-carotene	9 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	23 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	24 g	no DV
Amino acids
Tryptophan	0.001 g	no DV
Threonine	0.006 g	no DV
Isoleucine	0.007 g	no DV
Leucine	0.012 g	no DV
Lysine	0.004 g	no DV
Methionine	0.003 g	no DV
Phenylalanine	0.007 g	no DV
Valine	0.009 g	no DV
Histidine	0.003 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #171711 ("Blueberries, raw"), Foundation Foods #2346411.

Blueberries variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Blueberries (this page)	57	0.7	0.3	14.6	2.4	10	86	8.1	1
Frozen, unsweetened	51	0.4	0.6	12.2	2.7	8.4	54	2.5	1

Compare blueberries with…

Blueberries vs Strawberries

Frequently asked questions

How many calories are in blueberries?

Blueberries has 84 calories per 1 cup (148 g), or 57 calories per 100 g, according to USDA FoodData Central.

How much protein is in blueberries?

1 g of protein per 1 cup, which is 2.1% of the 50 g Daily Value.

What is blueberries rich in?

Per serving, blueberries is richest in Manganese at 27% of the Daily Value, Vitamin K (24%), Vitamin C (13%), Fiber (13%).

Is blueberries healthy?

By nutrient density, blueberries scores 16 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.