Blueberries Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup (150g) of blueberries contains 86 calories, 1.1g protein, 21.8g carbs, and 0.5g fat. Blueberries is a good source of vitamin c.

How Many Calories Are in Blueberries?

One cup (150g) of blueberries contains 86 calories. Here’s the complete nutrition breakdown:

Blueberries Nutrition Facts

Is Blueberries Good for You?

Yes, blueberries are excellent for your health. One cup (150g) provides 13% of your daily fiber for digestive health, 13% of vitamin C for immune support, and contains powerful antioxidants that reduce inflammation—all with just 86 calories and zero cholesterol.

Key Health Benefits of Blueberries

• Rich in Antioxidants and Anti-Inflammatory Compounds: Blueberries are packed with anthocyanins, the pigments that give them their deep blue color. These compounds have been shown in research to reduce inflammation and may help protect against chronic diseases.

• Excellent Source of Fiber: With 3.6g of fiber per cup (13% daily value), blueberries support digestive health and gut microbiome balance. This fiber content also contributes to stable blood sugar levels and sustained energy.

• High in Vitamin C: Providing 12.1mg of vitamin C per cup, blueberries support immune function and collagen production while helping your body absorb iron more effectively.

• Low Calorie and Fat-Free: At just 86 calories per cup with virtually no fat (0.45g) and zero cholesterol, blueberries are an ideal choice for heart-healthy eating and weight management.

• Heart-Healthy Profile: The minimal sodium (1.5mg), absence of saturated fat, and presence of potassium (128.4mg) make blueberries a cardiovascular-friendly fruit that supports healthy blood pressure.

Blueberries vs Strawberries

Both blueberries and strawberries are nutritious berries, but they have distinct nutritional profiles. Blueberries contain slightly more fiber and are more calorie-dense due to higher natural sugars, while strawberries are typically lower in calories and provide more vitamin C per serving. Both are excellent sources of antioxidants and equally suitable for heart-healthy diets.

Frequently Asked Questions

How many calories are in blueberries?

One cup of fresh blueberries (150g) contains 86 calories, making them a low-calorie fruit option that’s nutrient-dense and satisfying.

Are blueberries good for weight loss?

Yes, blueberries can support weight loss efforts because they’re low in calories (86 per cup), high in fiber (3.6g), and have a moderate glycemic index (53), helping you feel full longer without spiking blood sugar.

Is blueberries good for your heart?

Blueberries are excellent for heart health due to their zero cholesterol content, minimal sodium, rich antioxidant profile, and anti-inflammatory compounds that support cardiovascular function and healthy blood pressure.

Do blueberries have a lot of sugar?

While blueberries contain 15g of natural sugar per cup, this comes with 3.6g of fiber that slows digestion and prevents rapid blood sugar spikes. Their moderate glycemic index (53) means they won’t cause dramatic blood sugar fluctuations.

Are blueberries vegan and gluten-free?

Yes, fresh blueberries are naturally vegan and gluten-free, making them suitable for plant-based and gluten-free diets without any processing or additives needed.

How to Track Blueberries Nutrition with Gram

The Gram app makes tracking blueberries effortless with AI-powered food recognition—simply photograph your serving, and the app instantly logs the exact nutritional breakdown including fiber, antioxidants, and micronutrients. You can monitor how blueberries fit into your daily macro and micronutrient targets, helping you understand their impact on your diet and wellness goals over time.

Nutrition data sourced from USDA FoodData Central. Track blueberries and thousands of other foods with the Gram app.