Is Blueberry a Carb, Fat, or Protein? A Full Nutritional Breakdown

November 13, 2025 •

4 min read

According to the USDA, a single cup of raw blueberries (148g) is primarily composed of carbohydrates, making up roughly 91% of its caloric content. While they also contain trace amounts of fat and protein, blueberries are definitively a source of carbs and provide a wealth of other nutrients and antioxidants.

Quick Summary

This article details the nutritional profile of blueberries, clarifying that they are a carb-rich fruit with minimal fat and protein. It breaks down their macronutrient composition per serving and explains how their fiber, sugar, and antioxidant content contribute to overall health and diet.

Key Points

Carb-Dominant Profile: Blueberries are primarily carbohydrates, providing energy through a mix of simple sugars and dietary fiber, not fat or protein.
Minimal Fat and Protein: A cup of raw blueberries contains less than 1 gram of protein and only about 0.5 grams of fat, making them very low in both macronutrients.
Rich in Fiber: Blueberries contain nearly 4 grams of dietary fiber per cup, which aids in digestion and helps promote satiety.
High in Antioxidants: The deep color of blueberries indicates a high concentration of beneficial antioxidants, particularly anthocyanins, which protect against oxidative damage.
Supports Heart and Brain Health: The nutritional compounds in blueberries have been linked to improved heart function, cognitive health, and moderated blood sugar levels.
Low Glycemic Load: Despite their sugar content, blueberries have a low glycemic load due to their fiber, meaning they don't cause sharp blood sugar spikes.
Versatile and Nutrient-Dense: They can be easily incorporated into many dishes to add nutrients and can be paired with protein and fat sources for a more balanced macronutrient intake.

The Macronutrient Profile of Blueberries

Blueberries are celebrated for their vibrant color and potent antioxidant properties, but their basic nutritional makeup often gets overlooked. To understand if blueberry is a carb, fat, or protein, it's essential to look at the macronutrient percentages. A standard one-cup serving (148g) contains 21 grams of carbohydrates, 1 gram of protein, and just 0.5 grams of fat. This composition clearly establishes blueberries as a carbohydrate-dominant food, with carbs accounting for the vast majority of their 84 calories.

Breaking Down the Carbohydrates

The carbohydrates in blueberries are not all created equal. They consist of both simple sugars and dietary fiber. A single cup of raw blueberries delivers about 15 grams of natural sugars and nearly 4 grams of dietary fiber.

Simple Sugars: These include fructose and glucose, which give blueberries their sweet taste. Despite this, their glycemic load is relatively low, meaning they don't cause major spikes in blood sugar, making them a suitable option for many people, including those with diabetes.
Dietary Fiber: This indigestible part of the carbohydrate aids in satiety and promotes digestive health. The fiber content helps to slow the absorption of sugar, which contributes to the berry's low glycemic impact.

The Low Fat and Protein Content

Compared to carbohydrates, the fat and protein content in blueberries is negligible. With only 0.5 grams of fat per cup, they are considered a very low-fat food. This low-fat profile means that consuming blueberries is an excellent way to add flavor, fiber, and nutrients to your diet without significantly increasing your fat intake.

The protein content is also minimal, at around 1 gram per cup. While they do offer some protein, they are not a significant source. Therefore, to build a balanced meal, blueberries should be paired with other protein-rich foods, such as yogurt, nuts, or a protein powder in a smoothie.

Health Benefits Beyond the Macronutrients

Beyond their primary macronutrient classification, blueberries are celebrated for their high concentration of vitamins, minerals, and antioxidants. These compounds provide numerous health benefits that extend far beyond their basic energy-providing role.

Here are some key benefits associated with the nutritional profile of blueberries:

Antioxidant Powerhouse: The deep blue-purple color of blueberries comes from powerful plant compounds called anthocyanins, a type of flavonoid. These act as antioxidants, protecting the body's cells from oxidative damage caused by free radicals.
Heart Health: Studies suggest that the antioxidants and fiber in blueberries may help lower blood pressure, reduce LDL (bad) cholesterol, and improve blood vessel function.
Brain Function: Research indicates that the antioxidant content of blueberries can help improve cognitive function and memory, especially in older adults.
Blood Sugar Management: Thanks to their fiber content and certain plant compounds, blueberries may help improve insulin sensitivity and manage blood sugar levels, despite containing natural sugars.

Comparison Table: Blueberries vs. Other Berries


Macronutrient (per 100g)	Blueberries	Strawberries	Raspberries
Calories	57	32	52
Carbohydrates	14.5g	7.68g	11.94g
Dietary Fiber	2.4g	2g	6.5g
Sugar	10g	4.89g	4.42g
Fat	0.3g	0.3g	0.65g
Protein	0.74g	0.67g	1.2g

Note: Nutritional information can vary slightly depending on the source, variety, and ripeness of the berries.

Culinary Uses and Nutritional Pairings

Blueberries are incredibly versatile and can be incorporated into many meals. By pairing them with other foods, you can create a more balanced intake of macronutrients, making them a valuable part of any diet.

For a balanced meal or snack, consider these pairings:

Greek yogurt: Adds a significant amount of protein to balance the carbohydrates from the blueberries.
Oatmeal with nuts: A breakfast that combines complex carbohydrates, fiber, and healthy fats, with the addition of nuts providing healthy fats and protein.
Smoothies with protein powder: Blending blueberries with protein powder is an easy way to create a nutritious and satisfying drink rich in all three macronutrients.
Salads with grilled chicken: Adding blueberries to a savory salad can provide a burst of flavor and antioxidants while the chicken provides the protein.

Conclusion

In summary, the question "Is blueberry a carb, fat, or protein?" is best answered by recognizing its status as a carbohydrate-rich fruit. It is an excellent source of natural sugars and beneficial dietary fiber, while its fat and protein content are minimal. Blueberries are not just about their macronutrients; they offer significant health benefits due to their high concentration of vitamins, minerals, and potent antioxidants like anthocyanins. They fit perfectly into a balanced diet, especially when paired with protein and healthy fat sources to create more nutritionally complete meals. So, whether you're managing your carb intake or simply looking for a delicious, healthy addition to your meals, the blueberry is a great choice.

For more information on the health benefits of antioxidants in fruits, see this resource on a review of flavonoids found in fruits and vegetables.

Frequently Asked Questions

No, blueberries are not a good source of protein. A one-cup serving of fresh blueberries contains only about 1 gram of protein, which is a very small amount.

A single cup of raw blueberries contains approximately 15 grams of sugar, which is a moderate amount. However, this sugar is naturally occurring and is accompanied by dietary fiber, which slows its absorption.

Yes, people with diabetes can typically eat blueberries. Their low glycemic index and fiber content mean they do not cause significant blood sugar spikes, and some studies suggest they may even improve insulin sensitivity.

While blueberries are primarily composed of carbohydrates, they are not considered excessively high in carbs, especially when accounting for their fiber content. A cup has about 21 grams of carbohydrates, including fiber.

Yes, dried blueberries have a different nutritional profile. The drying process removes water, concentrating the sugars and carbs. This results in a higher calorie and carb count per serving compared to fresh blueberries.

The primary health benefit of blueberries is their high antioxidant content, specifically anthocyanins. These powerful compounds help protect the body's cells from damage and have been linked to improved heart and brain health.

You can add blueberries to your diet by topping yogurt or oatmeal, blending them into smoothies, incorporating them into baked goods, or simply eating them fresh as a snack. Pairing them with nuts or seeds can add healthy fats and protein.