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Blueberry and blackberry Calories
Fiber-rich antioxidant berry blend
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Blueberry and blackberry (150 g) has 75 calories. That works out to 50 calories per 100 g. It contains 18.2 g of carbs, 1.4 g of protein, 0.6 g of fat and 6.5 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Blueberry and blackberry Nutrition Facts
Selected: 1 cup (medium) · 150 g
75
KCAL / 150G
Carbs
18.2g
· 7% DV
Protein
1.4g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 7% · Fat 6%
Blueberry and blackberry nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 18.2 g | 7% |
| Fiber | 6.5 g | 23% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Blueberry and blackberry?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 75 kcal |
| 1 tablespoon (diced) | 10 g | 5 kcal |
| ½ cup (small) | 75 g | 38 kcal |
| 1 cup (chopped) | 75 g | 38 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (small) | 100 g | 50 kcal |
| 1 serving (medium) | 150 g | 75 kcal |
| 1 serving (large) | 250 g | 125 kcal |
| 2 cup (large) | 300 g | 150 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Blueberry and blackberry
What are the health benefits of blueberries and blackberries?
Blueberries and blackberries provide fiber and plant compounds with antioxidant activity. Their fiber supports regular digestion, while their colorful pigments contribute to a varied, plant-rich diet. They are nutritious fruits, but eating them does not prevent or cure disease.
What is the difference between blueberries and blackberries?
Blueberries are usually round, smooth-skinned berries with a mild, sweet-tart flavor; blackberries are clustered drupelets with a softer texture and often a sharper tang. Their color, taste, and nutrient content differ, though both work well fresh or in cooked dishes.
Can dogs eat blueberries and blackberries?
Yes, most dogs can have a few plain blueberries or blackberries as an occasional treat. Wash them first, serve them without sweeteners, and keep portions small; avoid giving dogs berries mixed into foods containing chocolate, grapes, or xylitol.
Should you wash blueberries and blackberries before eating them?
Yes, rinse blueberries and blackberries gently under cool running water just before eating. Drain and pat them dry rather than soaking them. Washing before storage leaves extra moisture that can make these delicate berries spoil faster.
How should you store blueberries and blackberries?
Keep blueberries and blackberries unwashed in the refrigerator, removing any crushed or moldy fruit first. Store them in a breathable container lined with a paper towel, and rinse only the amount you plan to eat so the rest stays dry.
Can you freeze blueberries and blackberries?
Yes, both freeze well. Rinse and dry the berries thoroughly, spread them in a single layer on a tray until firm, then transfer them to a sealed freezer container. They may be softer after thawing, so use thawed berries in oatmeal, sauces, or smoothies.
Can you add blueberries and blackberries to oatmeal?
Yes, blueberries and blackberries go well with oatmeal. Stir them in near the end of cooking to keep more of their shape, or add them on top after serving; frozen berries can go straight into hot oats.
Are the seeds in blueberries and blackberries edible?
Yes, the small seeds in blueberries and blackberries are edible and contribute fiber. There is no need to remove them. If you prefer a smoother texture in a sauce or drink, blend the berries and strain the mixture.
Are frozen blueberries and blackberries as nutritious as fresh ones?
Usually, frozen blueberries and blackberries retain much of their nutritional value because they are frozen soon after harvest. Fresh berries are a good choice too; compare the ingredients if buying a sweetened frozen fruit mix, since added sugar is unnecessary.
How can you tell if blueberries and blackberries have gone bad?
Discard blueberries or blackberries that show fuzzy mold, leak juice, feel very mushy, or smell fermented. Check the whole container when you find mold, since berries touch one another and mold can spread quickly through a soft, moist batch.
Blueberry and blackberry Vitamins & Minerals
Vitamins
Vitamin C
21.75mg · 24% DV
Vitamin K
20.7µg · 17% DV
Vitamin E
1.5mg · 10% DV
Folate
27µg · 7% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.17mg · 19% DV
Potassium ⭐
239mg · 7% DV
Magnesium
21mg · 5% DV
Sodium
1.5mg · 0% DV
Blueberry and blackberry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blueberry and blackberry
To burn the 75 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Blueberry and blackberry?
Blueberry and blackberry brings together two small berries with distinct colours and flavours. Blueberries are round, mild and gently sweet, while blackberries are juicier, more tart and dotted with tiny seeds. Enjoy them fresh or frozen, on their own or mixed into other dishes.
They’re often added to porridge, yoghurt, smoothies and desserts, or eaten as a simple snack. Their sweet-tart flavour works well with creamy ingredients and balances richer baked goods. This is a fibre-rich fruit pairing with very little fat; a 100 g portion provides 4.3 g of fibre. For a lighter breakfast or dessert, serve the berries with plain yoghurt rather than adding sugar.
How Nutritious Is Blueberry and blackberry?
Nutrient density
High
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
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.
Is Blueberry and blackberry 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 Blueberry and blackberry Contain Allergens?
No known major allergens
Which Diets Is Blueberry and blackberry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Blueberry and blackberry Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.