How much protein is in a 1/4 cup of blueberries? A nutritional breakdown

November 13, 2025 •

3 min read

A single one-cup serving of fresh blueberries contains only about 1 gram of protein, which means a 1/4 cup of blueberries provides an even smaller amount. While delicious and packed with other nutrients, these popular berries are not a significant source of protein for your diet.

Quick Summary

A 1/4 cup of blueberries contains a minimal amount of protein, typically less than a quarter of a gram. The fruit is primarily known for its high antioxidant and vitamin C content, not its protein.

Key Points

Minimal Protein: A 1/4 cup of blueberries contains a very small amount of protein, typically ranging from 0.2 to 0.3 grams.
Not a Protein Source: Blueberries are not considered a significant source of protein and should not be relied upon to meet daily protein goals.
Rich in Antioxidants: The primary health benefits of blueberries come from their high levels of antioxidants, vitamins, and dietary fiber, not protein.
Fresh vs. Frozen: The protein content is largely unchanged when blueberries are frozen, but dried versions will have a more concentrated protein level alongside higher sugar.
Pair for Protein: To increase the protein in a meal with blueberries, pair them with protein-rich foods like yogurt, nuts, seeds, or protein powder.
Other Berries are Similar: Other common berries like raspberries and blackberries also contain relatively small amounts of protein, though some slightly more than blueberries.

The Minimal Protein Content of Blueberries

Despite their reputation as a superfood, blueberries are not a protein-rich food. Based on nutritional data, a typical 1/4 cup (approximately 37g) of fresh, raw blueberries contains a very small amount of protein. While exact figures can vary slightly depending on the source and the specific berries, the protein content generally falls between 0.2 to 0.3 grams. This is an insignificant amount when compared to the daily recommended intake of protein for an average adult, which is typically around 50 grams for those on a 2,000-calorie diet. The primary nutritional makeup of blueberries is carbohydrates, with a high percentage of water, along with beneficial vitamins and antioxidants.

Fresh vs. Frozen Blueberries

Whether your blueberries are fresh or frozen has a negligible impact on their protein content. Freezing is a preservation process that locks in the nutritional value of the fruit, including its minimal protein, vitamins, and minerals. The real difference comes with dried blueberries, where the removal of water concentrates the nutrients. A 1/4 cup of dried, sweetened blueberries, for instance, may have a slightly higher protein count by weight, but this is accompanied by a much higher sugar content. For most practical dietary purposes, the protein contribution from either fresh or frozen blueberries remains minimal.

The Real Stars: Antioxidants and Vitamins

Blueberries are celebrated for their health benefits, but not because of their protein. Their true value lies in their rich concentration of antioxidants, particularly anthocyanins, which give them their signature color. These compounds are believed to combat inflammation and protect against cellular damage. The fruit is also an excellent source of vitamin C, vitamin K, and manganese, all of which are essential for overall health.

Comparing Protein in Berries

For those seeking a higher protein intake from berries, it's helpful to compare blueberries to other varieties. While all berries are relatively low in protein, there are some minor differences. Blackberries and raspberries, for example, tend to offer slightly more protein per cup than blueberries.


Berry Type	Protein per Cup	Key Nutrients	Comments
Blueberries	~1.1g	Antioxidants, Vitamin C, Vitamin K	Excellent for general health, not for protein.
Blackberries	~2.0g	Fiber, Vitamin C, Vitamin K	Good fiber source, slightly more protein than blueberries.
Raspberries	~1.5g	Fiber, Vitamin C, Calcium	High fiber content, minimal protein.
Strawberries	~1.0g	Vitamin C, Folate	High vitamin C, similar protein to blueberries.

Boosting Protein in Your Blueberry Meal

To create a more balanced, protein-rich meal with blueberries, you must combine them with other foods. Simply adding them to a high-protein base is the most effective strategy.

Here are some simple ideas:

Yogurt Parfait: Layer blueberries with high-protein Greek yogurt. For extra protein, sprinkle with chia seeds, hemp hearts, or chopped nuts.
Protein Smoothie: Blend frozen blueberries with a scoop of whey or plant-based protein powder, milk (dairy or soy for added protein), and a tablespoon of nut butter.
Cottage Cheese: Mix fresh blueberries into a bowl of cottage cheese, which is a great source of protein and calcium.
Oatmeal: Stir blueberries into your morning oatmeal and top with a few tablespoons of nuts or a sprinkle of flax seeds for an added protein boost.
Salad Topping: Add a handful of blueberries to a salad with grilled chicken, cheese, or chickpeas for a mix of flavors and textures.

Conclusion

In summary, a 1/4 cup of blueberries contains only a negligible amount of protein, typically around 0.2 to 0.3 grams. This fruit is primarily valued for its high concentration of antioxidants, vitamins, and dietary fiber, rather than its protein content. For those looking to increase their protein intake, it is important to pair blueberries with more protein-dense foods like yogurt, nuts, seeds, or protein powder. This allows you to enjoy the well-known health benefits of blueberries while meeting your daily protein goals effectively.

For more detailed nutritional information, consult the USDA FoodData Central via a reliable resource like My Food Data, which sources information from the USDA.

Frequently Asked Questions

No, blueberries are not a good source of protein. They contain only a minimal amount, with a 1/4 cup providing less than half a gram.

Blueberries are primarily known for being a powerful source of antioxidants, particularly anthocyanins, along with being rich in vitamins C and K and dietary fiber.

To boost protein, combine blueberries with protein-rich foods such as Greek yogurt, cottage cheese, nuts, seeds, or blend them into a smoothie with protein powder.

There is no significant difference in protein content between fresh and frozen blueberries. The freezing process preserves their nutritional value.

While most fruits are low in protein, some, like guava, avocado, and jackfruit, offer higher amounts. Guava can contain around 4 grams of protein per cup.

Blueberries contain a very small amount of protein, which includes tiny amounts of all essential amino acids. However, they are not a complete or significant protein source.

Common berries like raspberries and blackberries have slightly more protein per cup than blueberries, but all are still very low in overall protein content.