How much protein is in 2 cups of blueberries? A nutritional breakdown

January 6, 2026 •

3 min read

According to USDA data, a single cup of raw blueberries contains just over 1 gram of protein. Therefore, 2 cups of blueberries provide only a small amount of protein, making it important to pair them with other protein-rich foods for a balanced diet.

Quick Summary

A serving of two cups of blueberries offers approximately 2.2 grams of protein, a minimal amount when considering daily protein requirements. This guide outlines the specific protein content, highlights the fruit's other key nutrients, and explains how to combine blueberries with protein-rich foods to enhance nutritional value.

Key Points

Protein Content: Two cups of raw blueberries contain only about 2.2 grams of protein.
Not a Protein Source: Blueberries are not considered a significant source of dietary protein and should not be relied upon to meet daily protein needs.
Antioxidant Power: The primary benefit of blueberries is their high concentration of antioxidants, especially anthocyanins, which have anti-inflammatory effects.
Pair for Balance: To create a protein-rich meal, pair blueberries with other high-protein foods such as Greek yogurt, nuts, seeds, or protein powder.
Rich in Fiber and Vitamins: In addition to antioxidants, blueberries are an excellent source of dietary fiber, vitamin C, and vitamin K.
Minimal Macronutrients: While low in protein, blueberries are also very low in fat and calories, making them a nutrient-dense food.

Blueberry Nutritional Profile: Beyond the Protein

While the primary interest might be how much protein is in 2 cups of blueberries, it is crucial to remember that this fruit offers a wealth of other health benefits. Blueberries are far better known for their high antioxidant content, specifically anthocyanins, which give them their vibrant blue color and potent health-promoting properties. A single cup also provides a significant portion of your daily vitamin C and K requirements, along with a healthy dose of dietary fiber.

Breaking Down the Macronutrients

Two cups of blueberries contain approximately 160 to 170 calories, with the majority coming from carbohydrates. The protein content, while present, is not the main feature. To put it in perspective, here is the nutritional breakdown for a single cup, which can be doubled to calculate the value for two cups:

Carbohydrates: Roughly 21 grams, including natural sugars and fiber.
Fiber: Approximately 3.6 grams, contributing to digestive health and satiety.
Protein: About 1.1 grams.
Fat: Less than 1 gram.

The Antioxidant Powerhouse

The true value of blueberries lies in their high concentration of antioxidants. Anthocyanins have been linked to a number of positive health outcomes, including supporting heart health, reducing inflammation, and potentially improving cognitive function. These compounds combat oxidative stress, which can damage cells and contribute to aging and chronic disease. So, while the protein content is low, the overall health benefits make them a worthy addition to any diet.

How to Create a Protein-Rich Meal with Blueberries

Since blueberries themselves are not a significant source of protein, they work best when paired with foods that are. This approach allows you to enjoy the flavor and antioxidant benefits of the berries while ensuring your meal is nutritionally complete. Here are some simple ideas:

Blueberry Greek Yogurt Parfait: Combine a cup of Greek yogurt (a great source of protein) with two cups of fresh blueberries, and top with some almonds or chia seeds for added protein, fiber, and healthy fats.
Protein Smoothie: Blend blueberries with a scoop of protein powder (whey, collagen, or plant-based), a cup of milk or a milk alternative, and a tablespoon of almond butter for a filling, high-protein meal.
High-Protein Oatmeal: Stir two cups of blueberries into your morning oatmeal and mix in a scoop of protein powder or a half cup of cottage cheese. This creates a satisfying breakfast that will keep you full for hours.

Comparison of Protein Content in Blueberries vs. Other Fruits

To illustrate just how low the protein content is in blueberries, it's helpful to compare them with other common fruits. This table shows the approximate protein content per 100g serving for a clear comparison.


Fruit	Protein per 100g (Approx.)
Blackberries	1.4 g
Raspberries	1.2 g
Blueberries	0.7 g
Strawberries	0.7 g
Avocado	2.0 g (per 1/2 cup)
Guava	4.2 g (per 1 cup)

This comparison highlights that most berries have a low protein count, and even higher-protein fruits like avocado and guava offer only a modest amount compared to traditional protein sources like meat, beans, or nuts.

Wild vs. Cultivated Blueberries

Another point of interest is the difference between wild and cultivated blueberries. Wild blueberries, which are smaller and often sold frozen, are known to have higher concentrations of anthocyanins and slightly different nutrient profiles than larger, cultivated highbush blueberries. However, the protein content remains consistently low in both varieties, so you shouldn't expect a significant protein boost from either. The choice between wild and cultivated depends more on your preference for taste and specific antioxidant benefits.

Conclusion

In summary, two cups of blueberries provide a minor amount of protein, around 2 to 2.2 grams, depending on the specific variety. It is not a protein-rich food and should not be relied upon as a primary source of this macronutrient. The true nutritional strength of blueberries comes from their impressive antioxidant load, rich vitamin and mineral content, and dietary fiber. For those looking to increase their protein intake while enjoying blueberries, the best strategy is to pair them with complementary, high-protein foods like Greek yogurt, nuts, or protein powder. This allows for a balanced and delicious meal that leverages the unique health benefits of these powerful berries while meeting your protein goals.

Here is a great resource for detailed nutrient analysis of blueberries on Nutritionix.

Frequently Asked Questions

No, blueberries are not a good source of protein. A single cup contains only about 1.1 grams, and they are not considered a significant contributor to your daily protein intake.

The primary nutritional benefit of blueberries is their high antioxidant content, specifically anthocyanins. These compounds help combat oxidative stress, reduce inflammation, and support heart and brain health.

To add protein when eating blueberries, pair them with protein-rich foods like Greek yogurt, cottage cheese, nuts, seeds, or blend them into a smoothie with protein powder.

Two cups of raw blueberries contain approximately 160 to 170 calories, with most of the calories coming from carbohydrates and natural sugars.

No, both wild and cultivated blueberries contain a similarly low amount of protein. The main nutritional difference often lies in the concentration of antioxidants.

Blueberries are a good source of several vitamins and minerals, including vitamin C, vitamin K, manganese, and dietary fiber.

Yes, blueberries can be beneficial for weight loss. They are low in calories and high in fiber, which helps you feel full longer and manage your appetite.