How much protein is in 100 grams of blueberries?

January 2, 2026 •

3 min read

According to USDA data, a 100-gram serving of raw blueberries contains approximately 0.7 to 0.74 grams of protein. This nutrient profile confirms that while delicious and packed with antioxidants, blueberries are not a significant source of protein, but rather a carbohydrate-rich fruit.

Quick Summary

A 100-gram serving of blueberries contains less than one gram of protein. The fruit is primarily composed of carbohydrates and water, with its nutritional value coming from vitamins, minerals, and antioxidants.

Key Points

Low Protein Count: A 100-gram serving of blueberries contains a very low amount of protein, typically around 0.7 grams.
Rich in Antioxidants: The primary health benefit of blueberries is their high antioxidant content, especially anthocyanins, which contribute to improved heart and cognitive health.
High in Vitamins: Blueberries are an excellent source of essential vitamins like Vitamin C and Vitamin K, as well as minerals such as manganese.
Supports Digestive Health: The fiber content in blueberries aids in digestion and can help with appetite management.
Complements High-Protein Diets: While not a protein source itself, blueberries can be easily added to protein-rich meals like smoothies and yogurt parfaits to boost flavor and nutritional value.
Primarily Carbohydrate and Water: The majority of a blueberry's nutritional makeup consists of carbohydrates (including fiber and natural sugars) and water, not protein.

Understanding the Nutritional Profile of Blueberries

Blueberries are widely celebrated for their high antioxidant content and other health benefits, but they are not known for being a protein powerhouse. A standard serving size is typically 100 grams, which is about 3.5 ounces or a generous handful. To accurately assess how much protein is in 100 grams of blueberries, it's essential to look at its complete macronutrient profile.

The Protein Content Explained

Several reputable sources, including USDA data, confirm that 100 grams of raw blueberries provides a modest amount of protein. The exact figure can vary slightly based on the specific cultivar and growing conditions, but it generally hovers around 0.7 grams. This makes blueberries a negligible source of protein in a balanced diet, far less than what you would find in animal products, legumes, or nuts. For someone tracking their macronutrient intake, it's clear that blueberries should be enjoyed for their other nutritional benefits, not their protein contribution.

Comparing Blueberries to Other Fruits

While blueberries are low in protein, this is a common characteristic among many fruits. Most fruits are a primary source of carbohydrates, fiber, and various vitamins and minerals. Comparing blueberries to other common berries and fruits helps put their protein content into perspective.

Here is a comparison table of protein content per 100 grams for various fruits based on nutritional data:


Fruit (100g)	Protein (grams)	Primary Macronutrient	Other Notable Benefits
Blueberries	~0.7g	Carbohydrates	Rich in antioxidants (anthocyanins), Vitamin C, and fiber.
Blackberries	~1.4g	Carbohydrates	High in fiber, Vitamin C, and Vitamin K.
Raspberries	~1.2g	Carbohydrates	Excellent source of fiber and Vitamin C.
Strawberries	~0.7g	Carbohydrates	Exceptionally high in Vitamin C and Manganese.
Grapes	~0.6g	Carbohydrates	Contains healthy polyphenols like resveratrol.

From the comparison, it's evident that no berry is a significant source of protein. Blackberries and raspberries contain slightly more than blueberries, but all are primarily carbohydrate and water-based foods. This information is crucial for those planning meals focused on specific dietary goals.

What Blueberries Offer Beyond Protein

Despite the low protein count, blueberries are a nutritional powerhouse. Their true value lies in their rich supply of vitamins, minerals, and potent antioxidants. A 100-gram serving provides significant amounts of Vitamin C and Vitamin K, and is an excellent source of manganese. The health benefits are numerous:

Antioxidant Power: Blueberries contain one of the highest levels of antioxidant activity among common fruits. The primary antioxidants, anthocyanins, are responsible for their vibrant blue color and are linked to improved heart health and cognitive function.
Fiber for Digestive Health: With a notable fiber content, blueberries can aid in digestion, help manage appetite, and contribute to overall gut health.
Cognitive Benefits: Studies suggest that the antioxidants in blueberries may help maintain memory and prevent age-related cognitive decline.
Heart Health: Regular consumption of blueberries has been associated with a lower risk of heart disease. The fiber helps regulate cholesterol, while the other compounds support healthy blood pressure.

Incorporating Blueberries into a High-Protein Diet

Even if you are focusing on high-protein intake, there is no reason to skip blueberries. You can easily incorporate them into protein-rich meals and snacks to get the best of both worlds. Here are a few examples:

Protein Smoothie: Blend frozen blueberries with a scoop of protein powder, Greek yogurt, and a handful of spinach for a balanced and nutritious meal or snack.
Yogurt Parfait: Layer Greek yogurt (a high-protein source) with fresh blueberries and a sprinkle of nuts or seeds for added protein and healthy fats.
Oatmeal Topping: Stir fresh blueberries into your morning oatmeal, along with some nuts and a scoop of almond butter, for a hearty, protein-enhanced breakfast.

Conclusion

In summary, 100 grams of fresh blueberries contains a minimal amount of protein, typically around 0.7 grams. They are not a primary source of this macronutrient but instead are prized for their high concentration of antioxidants, fiber, vitamins, and minerals. When considering blueberries for your diet, focus on their impressive list of health benefits, such as supporting heart and brain health, rather than their protein content. For those needing higher protein, blueberries serve as an excellent, nutrient-dense addition to complement other protein-rich foods in your meals.

For more detailed nutritional information on various food items, refer to the USDA FoodData Central database.

Frequently Asked Questions

No, blueberries are not considered a good source of protein. A typical 100-gram serving contains less than one gram of protein, which is a very small amount compared to other protein-rich foods.

The primary nutritional benefit of blueberries is their high concentration of antioxidants, particularly anthocyanins, along with significant amounts of Vitamin C, Vitamin K, and dietary fiber.

Blueberries have a similar low protein content to many other common fruits. Berries like blackberries and raspberries may contain slightly more protein, but no fruit is a major protein source.

No, blueberries should not be relied upon to meet daily protein targets. They are better suited for providing vitamins, minerals, and antioxidants. To reach your protein goals, focus on other foods like lean meats, dairy, legumes, and nuts.

In addition to a small amount of protein, 100 grams of blueberries contain carbohydrates (including fiber and sugars), a very low amount of fat, Vitamin C, Vitamin K, and manganese.

The protein content is essentially the same in fresh and frozen blueberries. Freezing does not significantly alter the macronutrient profile of the fruit.

To add more protein to a meal with blueberries, combine them with high-protein foods. Examples include blending them into a smoothie with protein powder or Greek yogurt, or topping a bowl of oatmeal with blueberries, nuts, and seeds.