Nutritional Value of Blueberries per 100g

Blueberries are small, sweet, and easy to keep eating. The best move is to portion them into a bowl first. They work great in breakfast bowls, but they are not a “free snack” if you keep grabbing handfuls.

The values provided are approximate can vary depending on the variety and freshness.

1) Blueberries Fresh

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	57 kcal	3%
Carbohydrates	14.5 g	5%
Fiber	2.4 g	9%
Sugars	10.0 g	–
Protein	0.7 g	1%
Fat	0.3 g	0%
Vitamin A	54 IU	1%
Vitamin C	9.7 mg	16%
Potassium	77 mg	2%
Calcium	6 mg	1%

Pros

• Easy breakfast bowl fruit
• Good fiber for a berry
• Helps sweet cravings in controlled portion

Cons

• Easy to overeat because they are small
• Expensive in some seasons, frozen can be better value

Right time to eat

• Breakfast bowls and mid afternoon snack
• After meals as a small sweet finish

Health benefits

• Supports cleaner snacking habits
• Supports daily fruit consistency when portion controlled

Best way to eat

• Serve in a bowl, not straight from the pack
• Pair with curd for better fullness

2) Blueberries Dried

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	320 kcal	16%
Carbohydrates	80.0 g	29%
Fiber	7.0 g	25%
Sugars	65.0 g	–
Protein	2.5 g	5%
Fat	1.5 g	2%
Vitamin A	100 IU	2%
Vitamin C	2.0 mg	3%
Potassium	200 mg	4%
Calcium	20 mg	2%

Pros

• Travel-friendly snack
• Works well in oats and trail mix

Cons

• Calorie-dense and sugar-dense compared to fresh
• Easy to eat too much

Right time to eat

• Best in small measured quantity with breakfast or snacks

Health benefits

• Supports fruit intake when fresh berries are not available

Best way to eat

• Measure a small portion and mix with nuts
• Prefer unsweetened options if available

In a nutshell

Fresh blueberries are better for daily use. Dried blueberries are convenient but calorie-dense, so portion control is everything.

*Percent Daily Values are based on a 2,000 calorie diet.