1 cup (medium) of Blueberries (148 g) has 84 calories. That works out to 57 calories per 100 g. It contains 21.5 g of carbs, 1 g of protein, 0.4 g of fat and 3.6 g of fiber. Its 28.6 µg of Vitamin K covers 24% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.

What is Blueberries?

Blueberries are small, round fruits from a shrub in the heath family. In Scandinavia, the name Blåbær usually refers to wild bilberries, which are closely related to the cultivated blueberries commonly sold elsewhere; both have the characteristic blue-purple skin and a mild, sweet-tart flavour.

Enjoy them fresh by the handful, or stir them into yoghurt, porridge or cereal. They also work well in smoothies, pancakes and baking, and frozen berries are convenient when fresh ones are out of season. Blueberries provide fibre and vitamin C, while 100 g contains 57 calories. For a simple, lighter topping, add them to plain yoghurt rather than a sweetened dessert.

Blueberries Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

14.5g

· 5% DV

Protein

0.7g

· 1% DV

Fat

0.3g

· 0% DV

Fiber

2.4g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 91% · Protein 4% · Fat 5%

Blueberries Vitamins & Minerals

Vitamins

Vitamin K

19.3µg · 16% DV

Vitamin C

9.7mg · 11% DV

Vitamin E

0.57mg · 4% DV

0.04mg · 3% DV

Minerals

Phosphorus

12mg · 2% DV

Potassium ⭐

77mg · 2% DV

Calcium

6mg · 1% DV

Magnesium

6mg · 1% DV

How Nutritious Is Blueberries?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Blueberries Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Blueberries

To burn the 57 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Blueberries Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Blueberries Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Blueberries Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Blueberries Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Blueberries

🫐vs🍓

Blueberries vs Strawberry25 kcal more per 100 g

→🫐vs🥑

Blueberries vs Avocado103 kcal fewer per 100 g

→🫐vs🍑

Blueberries vs Peach18 kcal more per 100 g

→🫐vs🍇

Blueberries vs Dried Raisins242 kcal fewer per 100 g

→

Foods Similar to Blueberries

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Blueberries

Are blueberries good for you?

Yes, blueberries are a nutritious fruit that provides fiber, vitamin C and antioxidant compounds. They can add variety to meals, but eating blueberries does not by itself prevent or treat a disease.

Can you eat blueberries every day?

Yes, most people can enjoy blueberries every day as part of a varied diet. Add them to breakfast or have them as a snack; eating unusually large amounts may cause digestive discomfort for some people.

How should you store fresh blueberries?

Keep fresh blueberries refrigerated in a dry, ventilated container, and wash them just before eating. Remove any crushed or moldy berries, since moisture and damaged fruit can make the rest spoil sooner.

Do blueberries need to be washed before eating?

Yes, rinse blueberries gently under cool running water shortly before eating them. Avoid washing a whole container in advance, because lingering moisture can encourage spoilage; drain the berries well after rinsing.

Can you freeze blueberries?

Yes, blueberries freeze well. Sort and rinse them, dry them thoroughly, then freeze them in a single layer before transferring them to a sealed freezer container or bag. This keeps them from clumping together.

What is the white coating on blueberries?

The faint, powdery white coating on blueberries is a natural protective bloom and is safe to eat. A fuzzy patch, unusual spots, soft fruit or a musty smell can indicate mold instead, so discard affected berries.

How can you tell if blueberries are ripe?

Ripe blueberries are plump and deep blue to blue-purple, often with a light, powdery bloom. Green or reddish berries are usually underripe, while shriveled, leaking or moldy ones are past their best.

Are blueberries and bilberries the same?

No, blueberries and bilberries are related but usually refer to different Vaccinium species. Cultivated blueberries are generally larger and pale inside, while wild bilberries tend to be smaller with dark, strongly colored flesh.

Are frozen blueberries as healthy as fresh blueberries?

Yes, frozen blueberries can be a nutritious alternative to fresh ones. Freezing preserves them for later use, and they work especially well in oatmeal, smoothies and baking; thawed berries may be softer than fresh ones.

Can dogs eat blueberries?

Yes, dogs can eat a few plain blueberries as an occasional treat. Wash them first and offer them whole only if your dog can chew them safely; avoid blueberries prepared with added sugar or other ingredients.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026