How Much Protein Is in 200g of Blueberries? A Detailed Nutritional Look

November 2, 2025 •

3 min read

While often praised for their antioxidant properties, blueberries are not a significant source of protein, with a 200g serving of raw blueberries containing only about 1 gram of protein. This nutrient profile highlights their role as a vibrant, vitamin-rich fruit rather than a protein powerhouse in a nutrition diet.

Quick Summary

This article explores the low protein content of blueberries, providing a comprehensive nutritional breakdown for a typical 200g serving. It details the fruit's true strengths, including its high levels of vitamins, fiber, and antioxidants, and compares its protein levels to other foods. The guide offers context for incorporating this popular fruit into a balanced diet.

Key Points

Low Protein Content: A 200g serving of raw blueberries contains approximately 1 gram of protein, which is not a significant source for a healthy diet.
Antioxidant Powerhouse: Blueberries are rich in antioxidants, like anthocyanins, which offer numerous health benefits, including reducing inflammation and supporting brain health.
Rich in Fiber: A 200g portion provides a good amount of dietary fiber, promoting digestive health and contributing to satiety.
Excellent Source of Vitamins: Blueberries are packed with important vitamins, including C and K, and essential minerals like manganese.
Nutrient-Dense Fruit: With relatively few calories, blueberries are a nutrient-dense food that provides many benefits beyond just macronutrients.
Pair with Protein-Rich Foods: To create a balanced meal, pair blueberries with other foods high in protein, such as yogurt, nuts, or seeds.

Understanding the Protein in Blueberries

When considering "how much protein is in 200g of blueberries?", it's important to set realistic expectations. Blueberries are a fruit, and fruits are generally not known for their high protein content. As a result, a standard 200g serving of raw blueberries provides a minimal amount, typically around 1 gram. This is a crucial detail for anyone tracking macronutrients or aiming for a high-protein diet.

The minimal protein in blueberries does not diminish their value. Instead, it places them squarely in the category of a carbohydrate-rich food that is excellent for other nutritional benefits. Their primary macronutrient contribution comes from carbohydrates and fiber, which provide energy and aid digestion. The misconception that a single food can provide all essential nutrients is a common pitfall in dietary planning. Instead of relying on a single ingredient, the key is to understand a food's full nutritional profile and pair it with complementary ingredients to create a complete, balanced meal.

The Complete Nutritional Profile of 200g Blueberries

Beyond the answer to how much protein is in 200g of blueberries, a deeper look at the nutritional content reveals a far more impressive story. A 200g serving of raw blueberries is a low-calorie, nutrient-dense addition to any diet.

Raw vs. Frozen vs. Canned Blueberries

The processing method can slightly alter the nutritional content of blueberries, particularly in terms of sugar and nutrient preservation.

Raw Blueberries: A 200g serving contains approximately 114 calories, 29g of carbohydrates, 5g of fiber, and about 1g of protein.
Frozen Blueberries (Unsweetened): A 200g serving contains about 102 calories, 24g of carbohydrates, 5g of fiber, and 1g of protein. The protein and calorie count can be slightly lower due to the processing.
Canned Blueberries (in syrup): Adding syrup significantly increases the sugar and calorie content. A 200g serving can contain 176 calories and 35g of sugar, with a protein content of around 2g.

Vitamins and Minerals

Blueberries are an excellent source of several key micronutrients that contribute to overall health. A 100g serving alone contains a significant portion of the daily recommended intake for various vitamins and minerals:

Vitamin C: Important for immune function and skin health.
Vitamin K: Essential for blood clotting and bone health.
Manganese: Crucial for metabolism and enzyme function.
Dietary Fiber: Promotes digestive health and satiety.

Why Blueberries Are Valued in a Healthy Diet

While not a protein source, blueberries offer immense value. Their high antioxidant content, specifically flavonoids and anthocyanins, helps protect the body against free radicals and may reduce inflammation. These compounds contribute to the vibrant blue color of the berries and are linked to several health benefits, including improved brain function and heart health.

Beyond their antioxidant properties, the fiber in blueberries plays a vital role in a healthy digestive system. It helps regulate blood sugar levels, prevents constipation, and can contribute to a feeling of fullness, which is beneficial for weight management. For those seeking to boost their protein intake, combining blueberries with other foods is a simple solution. For instance, adding them to a high-protein Greek yogurt, a protein smoothie, or oatmeal with nuts creates a balanced meal that delivers both the unique benefits of blueberries and the necessary protein.

Blueberry vs. High-Protein Alternatives: A Comparison

To put the protein content of blueberries into perspective, the following table compares the protein in a 200g serving of fresh blueberries with other foods known for their high protein content.


Food (200g)	Protein Content (approx.)	Primary Benefit	Role in Diet
Blueberries	1g	Antioxidants, Fiber, Vitamins	Nutrient-dense fruit component
Chicken Breast	62g	Muscle repair, Satiety	Primary protein source
Greek Yogurt	20g	Probiotics, Satiety	High-protein base for snacks or breakfast
Black Beans	15g	Fiber, Plant-Based Protein	High-fiber, vegetarian protein
Almonds	12g	Healthy Fats, Vitamin E	Protein-rich, healthy fat source

Conclusion

In summary, while the answer to "how much protein is in 200g of blueberries?" is a minimal 1 gram, this should not deter anyone from including this fruit in their diet. Blueberries excel in other areas, providing a rich source of antioxidants, fiber, and essential vitamins and minerals. For a balanced dietary approach, it is best to view blueberries as a health-boosting fruit and pair them with protein-rich foods to meet your overall nutritional goals. They are a valuable component of a healthy lifestyle, contributing more than just a negligible amount of protein to the bigger picture of nutrition.

For more detailed nutritional information, consult a reliable resource like the USDA SNAP-Ed Connection.

Frequently Asked Questions

No, blueberries are not a good source of protein. A typical 200g serving contains only about 1 gram of protein, which is a minimal amount compared to other protein-rich foods.

The primary nutritional benefit of blueberries lies in their high concentration of antioxidants, vitamins, and dietary fiber, which are vital for overall health and wellness.

There are approximately 114 calories in a 200g serving of raw blueberries.

No, freezing blueberries does not significantly affect their already low protein content. The nutritional difference between raw and frozen is minimal.

Besides their high antioxidant content, blueberries are a great source of dietary fiber, vitamin C, vitamin K, and manganese.

No, you should not rely on blueberries as your only fruit for protein. They should be considered a low-protein fruit and incorporated into a diet that includes other protein sources.

You can increase the protein content of a blueberry snack by pairing it with other protein-rich foods, such as Greek yogurt, cottage cheese, a handful of almonds, or adding them to a protein shake.

No, canned blueberries in syrup, despite a potentially slight increase in protein (around 2g per 200g), are not a healthier option due to the added sugar and higher calorie count.