How much sugar is in blueberries?
Blueberries has 14.8 g of sugar per 1 cup (148 g) — about 3.5 teaspoons. That's 10 g per 100 g, and it's all naturally occurring — whole blueberries has no added sugar.
USDA FoodData Central · raw · FDC 171711
Sugar by portion
| Portion | Sugar | ≈ teaspoons | Total carbs | Calories |
|---|---|---|---|---|
| 1 cup (148 g) | 14.8 g | 3.5 tsp | 21.5 g | 84 |
| 100 g | 10 g | 2.4 tsp | 14.5 g | 57 |
| 1 oz (28 g) | 2.8 g | 0.7 tsp | 4.1 g | 16 |
Teaspoon figure converts grams of sugar at ~4.2 g per level teaspoon, for scale only. This is the total sugar naturally present — whole blueberries carries no added sugar. Values from USDA per-100 g data (FDC 171711, SR Legacy). raw.
A cup of blueberries has about 14.8 g of sugar — roughly 3.5 teaspoons — for around 84 calories. That’s 10 g per 100 g, which is more sugar than strawberries but still firmly in normal-fruit territory, and every gram of it is naturally occurring. Fresh blueberries have no added sugar: what you’re eating is the fruit’s own sugar, wrapped together with about 4 g of fiber and one of the densest antioxidant profiles of any fruit.
Natural sugar, packaged with antioxidants
The teaspoon number is for scale only, and it shouldn’t overshadow what comes with the sugar. Those 3.5 teaspoons arrive bound into the berry alongside fiber, vitamin C, vitamin K, and the anthocyanins — the deep-blue pigments tied to brain and heart health. That’s the honest meaning of “natural sugar”: there’s nothing on the added sugar line of a plain blueberry, because none was put there. Where the number balloons is in processing — blueberry muffins, sweetened dried berries, jam, and syrup can carry several times the sugar of the fresh fruit, and much of that is added. The whole berry is a different food entirely.
A balanced way to read it
Yes, blueberries have more sugar than strawberries — nearly double per cup — but the right takeaway isn’t to avoid them; it’s to portion them. A half-cup roughly halves the sugar to about 7 g while keeping most of the antioxidant payoff, which is an easy adjustment on a low-carb or diabetic-friendly plan. Compared with a cup of grapes or apple, blueberries hold their own, and the sugar they do carry is the kind that comes with real benefits rather than empty calories. This is general guidance, not medical advice — but blueberries are a food to enjoy mindfully, not fear.
For the rest of the macro picture, see protein in blueberries — and on any packaged blueberry product, check the label’s own added sugar line, which is where syrup and sweeteners show up.
Frequently Asked Questions
How much sugar is in blueberries?
About 14.8 g of sugar in a 1-cup serving (148 g), which is 10 g per 100 g (USDA FDC 171711). It's all naturally occurring fruit sugar — fresh blueberries have no added sugar.
How many teaspoons of sugar is that?
Roughly 3.5 teaspoons per cup, using 4.2 g of sugar per level teaspoon. The figure is just for scale: a cup of blueberries also brings about 4 g of fiber and a heavy dose of antioxidants, so it's a very different package from loose sugar.
Is the sugar in blueberries natural or added?
Entirely natural. Fresh blueberries contain only their own fruit sugar and nothing added. Watch the processed forms, though — muffins, sweetened dried blueberries, and blueberry syrup or jam can carry far more sugar than the fruit itself, much of it added.
Are blueberries OK on a low-carb or diabetic diet?
In moderation, for many people. A cup is about 21.5 g of total carbs and just under 15 g of sugar — more than strawberries but still whole-fruit sugar that comes with fiber and antioxidants. A half-cup is an easy way to enjoy them on a tighter carb budget. Needs vary by individual, so treat this as general information, not medical advice.
How much sugar is in a handful versus a full cup of blueberries?
A full cup (148 g) is about 14.8 g of sugar; a small handful of roughly 50 g is around 5 g. Portion is the easy lever here — half a cup roughly halves the sugar to about 7 g while keeping most of the antioxidant benefit.
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, not a Labelgrade (that score is for branded packaged products, where we penalize added sugar). See our methodology and the added-sugar calculator.