Per portion: 84 kcal
Protein: 1.1 g
Carbs: 21.45 g
Fat: 0.49 g
Fibre: 3.55 g

Your portion

84kcal · 355 kJ

Protein: 1.1 g
Carbs: 21.45 g
Fat: 0.49 g

A cup of raw blueberries is mostly water and carbohydrates, with just 84 calories. The carbs come largely as natural sugars, about 14.7 grams, balanced by 3.6 grams of fibre. It is practically fat-free. Nutritionally, it stands out for its vitamin K, providing 26% of the EU daily reference per cup, and manganese at 17%, a mineral involved in bone formation and metabolism.

A typical portion is a single cup, eaten as-is, making it a convenient, ready-to-go snack. It works well as a light mid-morning or afternoon bite, or added to yoghurt or porridge to round out a meal with protein and healthy fats. Since it is low in protein and calories, it is not a meal on its own, but its natural sweetness and water content make it a satisfying, low-energy option for most days.

Nutrition claims, per 100 g:

Source Vitamin K · 26% Source Manganese · 17% Low fat

Full nutrition

Nutrition

per 1 cup (148 g)

Energy	84 kcal	4.2%
Energy	355 kJ	4.2%
Protein	1.1 g	2.2%
Carbohydrates	21.45 g	8.2%
of which sugars	14.74 g	16.4%
Starch	0.04 g
Fibre	3.55 g	14.2%
Fat	0.49 g	0.7%
of which saturates	0.04 g	0.2%
Monounsaturated	0.07 g
Polyunsaturated	0.22 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	124.63 g
Ash	0.36 g

Sugar breakdown

Sucrose 0.16 g

Glucose 7.22 g

Fructose 7.36 g

Lactose 0.0 g

Maltose 0.0 g

Galactose 0.0 g

Minerals

Potassium 113.96 mg 5.7%

Calcium 8.88 mg 1.1%

Magnesium 8.88 mg 2.4%

Phosphorus 17.76 mg 2.5%

Sodium 1.48 mg

Iron 0.41 mg 2.9%

Zinc 0.24 mg 2.4%

Copper 0.08 mg 8.0%

Manganese 0.5 mg 25.0%

Selenium 0.15 µg 0.3%

Vitamins

Vitamin A (RAE) 4.44 µg 0.6%

Vitamin C 14.36 mg 17.9%

Vitamin D 0.0 µg

Vitamin E 0.84 mg 7.0%

Vitamin K 28.56 µg 38.1%

Thiamin (B1) 0.05 mg 4.5%

Riboflavin (B2) 0.06 mg 4.3%

Niacin (B3) 0.62 mg 3.9%

Pantothenic acid (B5) 0.18 mg 3.0%

Vitamin B6 0.08 mg 5.7%

Folate (B9) 8.88 µg 4.4%

Vitamin B12 0.0 µg

Choline 8.88 mg

Beta-carotene 47.36 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.0 g

Leucine 0.02 g

Isoleucine 0.03 g

Valine 0.05 g

Lysine 0.02 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 57.0 · higher than 43%

Protein 0.74 · higher than 61%

Fibre 2.4 · higher than 65%

Common portions

cup — 148 g (84 kcal)
berries — 68 g (39 kcal)

Sources

USDA FoodData Central — Blueberries, raw — Nutrition values for Blueberries, raw.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Blueberries