How much protein is in blueberries?
Blueberries has 1 g of protein per 1 cup (148 g) — that's 0.7 g per 100 g, or about 0.2 g per ounce. One 1 cup is roughly 2% of the 50 g Daily Value for protein.
USDA FoodData Central · raw · FDC 171711
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 cup (148 g) | 1 g | 84 | 0.4 g | 21.5 g |
| 100 g | 0.7 g | 57 | 0.3 g | 14.5 g |
| 1 oz (28 g) | 0.2 g | 16 | 0.1 g | 4.1 g |
Values computed from USDA per-100 g data (FDC 171711, SR Legacy). raw.
If you’re looking up “protein in blueberries,” the short answer is that there’s barely any. A normal serving — 1 cup of blueberries (148 g) — has about 1.0 g of protein and roughly 84 calories, which is 0.7 g per 100 g. Blueberries are a carbohydrate fruit famous for antioxidants, not a protein source, and no realistic portion changes that: even two heaping cups land you around 2 g.
Why blueberries aren’t a protein source
The protein in blueberries is a trace amount, the same as in most fruit. What you’re really eating is natural sugar, fiber, and water, wrapped around a standout dose of plant antioxidants. That’s why the 0.7 g per 100 g number stays small no matter how you slice the portion — there’s no concentrated form a handful pushes you toward, the way calorie-dense nuts do. Blueberries simply aren’t built to move your protein total, and trying to hit a target with them would mean eating an impractical amount of sugar and calories first.
What blueberries are actually good for
Blueberries punch well above their weight on antioxidants. The deep blue color comes from anthocyanins, compounds repeatedly tied to brain and heart health, and a cup also brings vitamin C, vitamin K, and about 4 g of fiber — all for roughly 84 calories. That makes them one of the more nutrient-dense ways to add natural sweetness to a meal, which is exactly the role they should play.
The smart approach is to let blueberries ride along with a protein source instead of standing in for one. Stir a cup into Greek yogurt or oats, fold them into a whey or plant-protein shake, or scatter them over cottage cheese — the dairy or powder supplies the protein while the berries add antioxidants, fiber, and flavor. For complementary fruit options see our page on strawberries, a higher-protein pairing in oats, and our guide on how much protein per day to set the number the berries are decorating.
Frequently Asked Questions
How much protein is in blueberries?
About 1.0 g of protein in a 1 cup serving (148 g), which is 0.7 g per 100 g (USDA FDC 171711). That cup also carries roughly 84 calories, almost all of it from carbohydrate, so blueberries are a fruit rather than a protein food.
Are blueberries a good source of protein?
No. At around 1 g per cup, blueberries barely register toward a protein goal — you'd need to eat them by the bowl to add even a few grams, and they're prized for antioxidants, not amino acids. Get your protein from dairy, eggs, soy, or meat and use blueberries as the flavor-and-nutrient add-on.
How much protein is in a cup of blueberries?
A standard 1 cup serving (148 g) has about 1.0 g of protein and roughly 84 calories. Even a generous two-cup portion only reaches about 2 g, so the protein contribution stays negligible no matter how many you eat.
Is the protein in blueberries complete?
There isn't enough to matter. Like other fruits, blueberries contain only trace protein and don't provide a meaningful or balanced amount of the essential amino acids. Think of them as an antioxidant-rich carbohydrate and pair them with a complete protein source.
What are blueberries actually good for nutritionally?
Antioxidants — especially the anthocyanins that give them their color and are linked to brain and heart health — plus vitamin C, vitamin K, and about 4 g of fiber per cup. At ~84 calories a cup they're a nutrient-dense way to sweeten oats, yogurt, or a shake without much energy cost.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 171711 (Blueberries, raw; SR Legacy). We re-verify reference pages periodically and update when USDA revises its underlying data.
Whole-food values are USDA reference data and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.