Blueberries Macros: Complete Nutrition Facts & Calories

Blueberries are antioxidant powerhouses—loaded with anthocyanins that give them their deep blue color and numerous health benefits. At 84 calories and 21 grams of carbs per cup, they’re not the lowest-carb fruit, but they offer exceptional nutritional value for macro-conscious eaters.

This guide breaks down blueberry macros so you can enjoy these superfruit berries while staying on track with your nutrition goals.

Blueberries Macros: Quick Reference

Here’s the complete macro breakdown for blueberries:

Serving	Calories	Protein	Carbs	Fiber	Net Carbs	Sugar
1 cup (148g)	84	1.1g	21g	3.6g	17g	15g
1/2 cup (74g)	42	0.5g	11g	1.8g	9g	7g
1/4 cup (37g)	21	0.3g	5g	0.9g	4g	4g
100g	57	0.7g	14g	2.4g	12g	10g
1 oz (28g)	16	0.2g	4g	0.7g	3g	3g

Key insight: Blueberries have more carbs than other berries. For strict carb counting, portion to 1/4-1/2 cup.

Blueberries vs. Other Berries

Berry (1 cup)	Calories	Total Carbs	Net Carbs	Antioxidants
Blueberries	84	21g	17g	Highest
Strawberries	46	11g	8g	High
Raspberries	64	15g	7g	High
Blackberries	62	14g	6g	High

Blueberry trade-off: Higher carbs, but exceptional antioxidant content (anthocyanins, vitamin C, vitamin K).

Understanding Macronutrients

Blueberries are primarily a carbohydrate source with notable fiber. To understand how carbs fit your nutrition plan, learn about what macronutrients are.

Blueberries vs. Other Fruits

Fruit	Calories	Net Carbs (per cup)
Blueberries	84	17g
Strawberries	46	8g
Apple (1 medium)	95	21g
Orange (1 medium)	62	12g
Banana (1 medium)	105	24g
Grapes	104	26g

Blueberries are moderate—higher carbs than strawberries but lower than bananas and grapes.

How Blueberries Fit Different Diets

Keto and Low-Carb

Blueberries require careful portioning on keto:

• Full cup = 17g net carbs (often too much)
• 1/2 cup = 9g net carbs (workable)
• 1/4 cup = 4g net carbs (fits easily)

Keto strategy: Use blueberries as a topping, not a main dish. A sprinkle on Greek yogurt or in a smoothie works.

Calorie Deficit / Weight Loss

Blueberries are excellent for weight loss:

• 84 calories per cup is modest
• Fiber promotes fullness
• Naturally sweet—satisfies cravings
• High water content (84%)

Brain Health / Anti-Aging

Blueberries are specifically studied for cognitive benefits:

• Anthocyanins may improve memory
• Anti-inflammatory properties
• Associated with reduced cognitive decline

If brain health matters, blueberries are worth including regardless of macros.

Flexible Dieting

Blueberries fit flexible dieting perfectly—track the carbs and enjoy the benefits. No food is off-limits when it fits your numbers.

Meal Ideas with Blueberries

High-Protein Breakfast Bowl (280 cal, 25g protein, 32g carbs, 5g fat)

• 1 cup Greek yogurt
• 1/2 cup blueberries
• 1 tbsp honey
• 1 tbsp almonds

Keto Blueberry Treat (150 cal, 3g protein, 10g net carbs, 10g fat)

• 1/4 cup blueberries
• 2 tbsp whipped cream
• 1 tbsp chopped pecans

Post-Workout Smoothie (300 cal, 32g protein, 35g carbs, 4g fat)

• 1/2 cup blueberries
• 1 scoop protein powder
• 1 banana
• 1 cup milk
• Ice

Blueberry Spinach Salad (180 cal, 6g protein, 20g carbs, 8g fat)

• 2 cups spinach
• 1/2 cup blueberries
• 1 oz goat cheese
• 1 tbsp walnuts
• Balsamic vinaigrette

Overnight Oats (350 cal, 12g protein, 55g carbs, 8g fat)

• 1/2 cup oats
• 1 cup milk
• 1/2 cup blueberries
• 1 tbsp chia seeds
• Honey

Calculate Your Macros

Use our macro calculator to determine your daily carb targets, then portion blueberries accordingly.

Fresh vs. Frozen Blueberries

Form	Calories (1 cup)	Net Carbs	Best Use
Fresh	84	17g	Snacking, salads
Frozen (unsweetened)	79	16g	Smoothies, baking
Frozen (sweetened)	120+	25g+	Avoid
Dried	340	80g	Avoid or use sparingly

Frozen advantage: Often frozen at peak ripeness, may have more nutrients than off-season fresh berries. Plus cheaper and longer lasting.

Tracking Blueberries Accurately

Measuring Tips

• 1 cup = about 80-100 berries (varies by size)
• Weighing is more accurate than counting
• 148g = 1 cup fresh blueberries

Dried Blueberries Warning

Fresh vs Dried	Calories	Carbs
1 cup fresh	84	21g
1/4 cup dried	85	21g

Dried blueberries have 4x the calories per volume. They’re easy to overeat—weigh them if using.

Blueberry Products

Watch for added sugar in:

• Blueberry muffins (300-400 cal each)
• Blueberry yogurt (often 20g added sugar)
• Blueberry juice (concentrated sugar, no fiber)
• “Blueberry flavored” items (may not contain real blueberries)

Add fresh blueberries to plain products for better macros.

Antioxidant Benefits

Blueberries offer more than macros:

Nutrient	Per Cup	% Daily Value
Vitamin C	14mg	16%
Vitamin K	28mcg	24%
Manganese	0.5mg	22%
Anthocyanins	250mg	N/A

Anthocyanins are the star—associated with:

• Reduced inflammation
• Better cardiovascular health
• Improved cognitive function
• Lower oxidative stress

Blueberry Storage Tips

Fresh Blueberries

• Refrigerate immediately (don’t wash until eating)
• Store in original container or single layer
• Use within 5-7 days
• Remove any moldy berries quickly

Freezing Fresh Blueberries

1. Spread on baking sheet in single layer
2. Freeze 2 hours until solid
3. Transfer to freezer bag
4. Use within 10-12 months

Buying Tips

• Look for plump, firm berries
• Blue-gray dusty coating (bloom) is natural and good
• Avoid containers with juice stains
• Buy in season (summer) for best price and quality

Common Blueberry Questions

Do Blueberries Spike Blood Sugar?

Blueberries have a low glycemic index (53) and low glycemic load (4). They don’t cause major blood sugar spikes in most people. The fiber slows sugar absorption.

Are Wild Blueberries Better?

Wild blueberries are smaller with potentially higher antioxidant concentration per gram. Macros are similar. Either works well—wild are great if available.

Can I Eat Blueberries Every Day?

Absolutely. Daily blueberry consumption is associated with health benefits in research. One cup per day is commonly studied and well-tolerated.

Why Are Blueberries So Expensive?

Blueberries are labor-intensive to harvest and highly perishable. Prices vary seasonally—cheapest in summer. Frozen blueberries offer better year-round value.

Are Blueberries Worth the Carbs?

For most people, yes. The antioxidant benefits, fiber, and nutrient density make blueberries valuable even at 17g net carbs per cup. The exception is strict keto—portion to 1/4 cup or choose strawberries.

Final Thoughts

Blueberries are nutrition superstars with moderate macros:

• 84 calories per cup—reasonable for any diet
• 17g net carbs—higher than some berries but manageable
• Exceptional antioxidants—some of the highest in any food
• Brain health benefits—research-backed cognitive support

For keto and strict low-carb, portion to 1/4-1/2 cup. For everyone else, a full cup fits most macro plans while delivering impressive health benefits.

Buy fresh in season, keep frozen for smoothies year-round, and enjoy blueberries as the nutrient-dense superfruit they are.