Blueberry: Calories, Nutrition Facts, and Health Benefits (2026)

Blueberries contain 84 calories per 1 cup (148 g), along with 3.6 g of fiber and 14.4 mg of vitamin C, providing 16% of the daily value. They are low in fat, with only 0.5 g, and have a glycemic index of about 53, making them a suitable choice for many diets.

This page provides comprehensive information on the nutritional profile of blueberries, including their calorie content and health benefits. It also discusses their impact on blood sugar and how they compare to other fruits.

Blueberry Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the key nutritional facts for blueberries per 1 cup (148 g) and per 100 g.

Values are for 1 cup (148 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	84	57	4%
Protein	1.1 g	0.7 g	2%
Carbohydrates	21.5 g	14.5 g	8%
Fiber	3.6 g	2.4 g	13%
Sugar	14.7 g	10.0 g	-
Fat	0.5 g	0.3 g	1%
Vitamin C	14.4 mg	9.7 mg	16%
Potassium	114 mg	77 mg	2%
Vitamin K	28.6 mcg	19.3 mcg	24%
Manganese	0.50 mg	0.34 mg	22%

About 91% of blueberry calories come from carbohydrates, 5% from protein and 5% from fat.

Blueberry by Health Goal

The by-goal ratings section evaluates blueberries based on common dietary goals, helping you understand their suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Good	84 calories per serving with 3.6 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 9 per serving
Immunity	Fair	Provides 14.4 mg vitamin C (16% DV)
Digestion	Good	3.6 g fiber per serving supports regularity
Heart health	Good	Potassium (114 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source

Blueberry and Blood Sugar

Glycemic index: 53. Glycemic load: 9 per serving.

Blueberry has a glycemic index of about 53 and a glycemic load of around 9 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Blueberry Compares to Other Fruits

In the comparison table, blueberries are analyzed alongside other fruits to highlight their unique nutritional attributes.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Blueberry	57	10.0	2.4	9.7
Strawberry	32	4.9	2.0	58.8
Raspberry	52	4.4	6.5	26.2
Grapes	69	15.5	0.9	3.2

Blueberry Myths, Checked

Wild and cultivated blueberries are the same , Misleading. Wild blueberries are smaller with more antioxidants per gram; both are nutritious.

Blueberries are high in sugar , False. A cup has about 15 g sugar with fiber and a glycemic load around 9, which is moderate.

How to Track Blueberry

Fruit portions are easy to misjudge, and the difference between 1 cup of blueberries and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log blueberry accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of blueberries?

One cup of blueberries contains 84 calories, making them a low-calorie fruit option for snacking or adding to meals.

Is blueberry good for weight loss?

Blueberries can be beneficial for weight loss due to their low calorie content and high fiber, which can help you feel full.

Can people with diabetes eat blueberry?

People with diabetes can eat blueberries, as they have a moderate glycemic index of about 53, which is considered safe in moderation.

How much fiber is in blueberry?

Blueberries contain 3.6 g of fiber per cup, which can aid in digestion and help maintain a healthy gut.

Is blueberry high in sugar?

While blueberries have 14.7 g of sugar per cup, this is naturally occurring sugar, and they are still considered a healthy fruit option.

Are blueberries a superfood?

Blueberries are often labeled as a superfood due to their high levels of antioxidants and beneficial nutrients, including vitamin C.

Key Takeaways

• Blueberries have 84 calories per cup.
• They provide 3.6 g of fiber, aiding digestion.
• With 14.4 mg of vitamin C, they support immune health.
• Blueberries have a glycemic index of about 53.
• They contain 14.7 g of natural sugar per cup.
• Blueberries are rich in antioxidants, contributing to overall health.