Blueberries (raw)
Frozen blueberries are cheaper and work well in oats, yogurt and protein shakes.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Blueberries for gym-goers
Per 100 g, blueberries (raw) provides 57 kcal, 0.7 g protein, 14.5 g carbohydrate (2.4 g fiber, 10 g sugars) and 0.3 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup, about 148 g) comes to roughly 84 kcal and 1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Blueberries
Raw blueberries have about 57 kcal per 100 g, more than strawberries but less than grapes or bananas. They're famous for anthocyanins, the pigments behind their deep color, rather than for any standout vitamin or mineral.
In a gym diet
A cup adds volume, sweetness and a little fiber to breakfast for well under 100 kcal, a handy way to make oats or yogurt more satisfying on a cut. Some small studies suggest blueberry polyphenols may slightly improve recovery markers after hard exercise, but the evidence is limited and the effect is small. They go into protein shakes without taking over the flavor, and frozen bags make it an affordable habit all year.
Preparation and cooking
Frozen blueberries have practically the same nutrients as fresh and can go straight into shakes or warm porridge. Rinse fresh berries right before eating, not before storing, because moisture makes them spoil faster. Cooked into a compote they lose water and shrink, so weigh them first.
Buying and storage
Look for firm, dry berries with a silvery bloom, and check the bottom of the box for mold. Dried blueberries and blueberry muffins or bars often carry added sugar and oil, so read the label and log them separately.
Things to watch
Not much to flag for most people, apart from dried or sweetened versions being far more calorie-dense. If you track them, use a consistent cup measure. Handfuls vary a lot.
Meal ideas
- Overnight oats: oats, skyr, a scoop of vanilla protein and a cup of frozen blueberries.
- Berry shake: blueberries, whey, unsweetened almond milk and a handful of spinach.
- Cottage cheese bowl: low-fat cottage cheese, blueberries and a drizzle of honey.
Nutrient highlights
Good source (10–19% DV per 100 g): Vitamin C (11%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 1.2 g | #12 of 18 |
| Protein per 100 g | 0.7 g | #12 of 18 |
| Fiber per 100 g | 2.4 g | #8 of 18 |
| Lowest calories per 100 g | 57 kcal | #9 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Banana (raw)
89 kcal · P 1.1 · C 22.8 · F 0.3
→Mango (raw)
60 kcal · P 0.8 · C 15 · F 0.4
→Raisins, seedless
299 kcal · P 3.1 · C 79.2 · F 0.5
→Grapes, red or green (raw)
69 kcal · P 0.7 · C 18.1 · F 0.2
→Pineapple (raw)
50 kcal · P 0.5 · C 13.1 · F 0.1
→Cherries, sweet (raw)
63 kcal · P 1.1 · C 16 · F 0.2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in blueberries?
Blueberries (raw) has about 57 kcal per 100 g, or roughly 84 kcal per 1 cup (148 g).
How much protein is in blueberries?
About 0.7 g of protein per 100 g and 1 g per 1 cup. That works out to 1.2 g per 100 kcal, so it's not primarily a protein source.
Is blueberries good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are frozen blueberries as healthy as fresh?
Yes. They're picked ripe and frozen quickly, so the nutrient content is very close to fresh, and some studies even find similar or higher anthocyanin levels after freezing. They're usually cheaper too, with less waste.
Do blueberries help muscle recovery?
A few studies found that blueberry drinks may slightly reduce soreness or inflammation markers after strenuous exercise. The research is early, and the doses used are often large. Enough protein, total calories and sleep matter far more for recovery.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.