Blueberries (raw) nutrition facts
Per 1 cup · 148 g
of a 2,000 cal day
- Protein1.1g5% of calories
- Carbs21g91% of calories
- Fat0.5g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Blueberries (raw) (1 cup, 148 g) has 84 calories, with 1.1 g of protein, 21 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (91% of calories). It is high in Vitamin K (24% DV) and manganese (22% DV).
High in
20%+ of the daily value
- Vitamin K24%
- Manganese22%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin C16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (148 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 1% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 9 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 9 mg | 1% |
| Iron | 0.4 mg | 5% |
| Potassium | 114 mg | 2% |
| Magnesium | 9 mg | 2% |
| Phosphorus | 18 mg | 3% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.5 mg | 22% |
| Selenium | 0.1 μg | 0% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 47 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 7 g | — |
| Galactose | 0 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 84 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 16minWalking (3.5 mph)
- 10minCycling (moderate)
- 7minRunning (6 mph)
- 12minSwimming laps
Common questions
How many calories are in Blueberries (raw)?
One serving of Blueberries (raw) (1 cup) has 84 calories, which works out to 57 calories per 100 g. That is about 4.2% of a 2,000-calorie day.
Are Blueberries (raw) high in protein?
Not especially. It has 1.1 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Blueberries (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 91% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blueberries (raw)?
1.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberries (raw)?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
