How Many Grams of Protein In Blueberries

While not a high-carb fruit, blueberries offer readily available natural sugars for energy during workouts. Their low glycemic index also helps maintain stable blood sugar levels, preventing energy crashes and potentially improving exercise performance.

They may not be a protein source but they pair with high-protein diets.

In this article, we’ll uncover blueberries’ protein content, unravel their hidden muscle-building properties, go through their health benefits, and explore their best uses through some smart mixing and preparation methods.

How Much Protein Is In One Serving Of Blueberries?

Blueberries have 0.74 grams of protein per 100 grams of serving. On average, one cup (about 150 grams) of fresh blueberries has 1.1 grams of protein.

Although you may find an exception, most blueberry types you’ll find have the same protein content.

On the other hand, there are a lot of brands that sell dried sweet blueberries. These are a less healthy choice than raw, fresh blueberries because blueberries lose some nutrients after being processed.

Note: Most brands also use added sugar in their dried blueberries.

However, dried sweet (or unsweetened) blueberries are a much better option for your gains, providing anywhere from 2 to 4 grams of protein per ⅓ cup (40~50g) serving.

Best Types of Blueberries To Add To Your Diet

Here are some of the best blueberry types you can find:

Blueberries	Protein per 100g serving (g)	Description	Best Uses
Nordic (WIld) Blueberry	0.74 – 0.8	Tiny titans pack the highest protein punch, they offer concentrated antioxidants and a burst of tang.	Fresh snacking, smoothies, baking
Northern Highbush	0.74	Plump, and juicy, these early-season delights are perfect for fresh picking and sweetening any summer dessert.	Fresh snacking, baking, jam
Southern Highbush	0.74	Heat-tolerant siblings of the Northern variety, thrive in warmer climates and add sweetness to pies and cobblers.	Baking, desserts, smoothies
Black Highbush	0.74	True to their name, these beauties boast a deep, smoky flavor, ideal for fresh eating or adding a unique twist to smoothies.	Fresh snacking, smoothies, muffins
Half-High	0.74	Offering compact bushes for small spaces, these mid-season berries are best enjoyed fresh or frozen for later.	Fresh snacking, freezing for winter treats
Lowbush	0.74	Smaller and sweeter than their highbush cousins, these wild gems are perfect for popping in your mouth or adding a tart zing to breakfast cereals.	Fresh snacking, cereals, baked goods
Rabbiteye	0.74	Late-blooming heroes, these versatile berries extend your blueberry season and shine in jams, jellies, and pies.	Baking, jam, preserves
Duke	0.74	Early birds rejoice! These blueberries are the first to ripen and make a delightful addition to muffins, pancakes, or simply savored fresh.	Baking, pancakes, fresh snacking
Alaska Blueberry	0.74	Cold-hardy champions, these berries thrive in northern climates and bring a burst of summer sweetness to frozen treats.	Smoothies, ice cream, frozen yogurt
Darrow’s	0.74	These mid-season berries boast a firm texture and tangy flavor, making them ideal for jams, preserves, and adding a pop of color to salads.	Jam, preserves, salads

Note: All blueberries have the same amount of protein in them but Nordic wild blueberries are an exception, as they have a bit more protein than any other variety.

Best Dried Sweet Blueberries To Try

To boost your snacks with more protein and make them sweeter, here are some of the best dried and sweet blueberries you should try:

Dried, Sweet Blueberries	Approx. Protein Content	Calories	Sugars	Approx. serving Size
FruitFast Unsweetened Dried Blueberries	4g	130kcal	28g	¼  cup (37.5g)
Sunrise Fresh DRIED Fruit co. of California	2g	130kcal	25g	40g
Crunchies Freeze Dried Blueberries	1g	100kcal	17g	⅕ cup (28g)
Yupik’s Fancy Blueberries	1g	140kcal	29g	⅓ cup (40 to 50g)
Mariani Dried Wild Blueberries	0.74g – 1g	150kcal	33g	¼ cup (37.5g)

Remember: Pay attention to sugar content in your dried sweet blueberries – they’re called sweet for a reason. Every brand has sugar in their dried blueberries but it’s worth comparing them and finding the one that comes with the most protein and the least sugar.

Blueberries: Nutritional Value

Blueberries (Raw)
Nutrient	Amount per 100g
Protein	0.74g
Water	84.2g
Energy	57kcal
Total lipid (fat)	0.33g
Carbohydrate, by difference	14.5g
Fiber, total dietary	2.4g
Total Sugars	9.96g
Sucrose	0.11g
Glucose	4.88g
Fructose	4.97g
Calcium, Ca	6mg
Iron, Fe	0.28mg
Magnesium, Mg	6mg
Phosphorus, P	12mg
Potassium, K	77mg
Sodium, Na	1mg
Zinc, Zn	0.16mg
Copper, Cu	0.057mg
Manganese, Mn	0.336mg
Selenium, Se	0.1µg
Vitamin C, total ascorbic acid	9.7mg
Thiamin	0.037mg
Riboflavin	0.041mg
Niacin	0.418mg
Pantothenic acid	0.124mg
Vitamin B-6	0.052mg
Folate, total	6µg
Folate, food	6µg
Folate, DFE	6µg
Choline, total	6mg
Carotene, beta	32µg
Vitamin A, IU	54IU
Lutein + zeaxanthin	80µg
Vitamin E (alpha-tocopherol)	0.57mg
Isoleucine	0.023g
Leucine	0.044g
Lysine	0.013g

Source

Are Blueberries a Good Source of Protein?

Blueberries are far from being a good source of protein. But they still come with a small amount to boost your main protein snacks and meals.

If you want a healthy fruit snack that gives you a protein boost, you might want to mix your blueberries with other healthy fruits such as avocado.

Avocados are among the fruits that pack a decent source of protein, as they provide you with a respectable 2 grams per 100g.

Suggestion: You can make a smoothie with blueberries and avocado – a creamy and delicious way to treat yourself, get that extra energy, and a nice protein boost before or after your workout!

Are Blueberries Good for Building Muscles?

It may not look like it but they pack some beneficial nutrients that could bring you one step closer to those gains.

Here’s what you can expect:

• Antioxidant Powerhouse: Free radicals appear in your body during exercise, and they can damage your muscle cells, hindering the recovery and growth of muscle tissues.

Blueberries are super-rich in anthocyanins, powerful antioxidants that fight free radicals, helping you minimize muscle breakdown and provide faster recovery.

• Inflammation Tamers: Intense workouts trigger inflammation in your body, a necessary response for recovery. 

Blueberries’ anti-inflammatory properties are great for keeping inflammation in check. This can heal your muscle tissues quicker and make you feel less sore.

• Blood Sugar Balance: Insulin, the hormone responsible for shuttling glucose (energy) into muscles, can become less sensitive after the training. This means less glucose will reach your muscles, messing up their growth and performance.

Blueberries’ low GI (glycemic index) and fiber content slow down glucose release, improving insulin sensitivity and ensuring sustained muscle energy.

• Improved Muscle Function: Blueberries are a good source of vitamin C. This vitamin acts as an antioxidant and helps in collagen synthesis. Collagen is a protein that forms the connective tissue around muscle fibers, improving muscle function and resilience.

• Electrolyte Support: Intense training easily depletes electrolytes like potassium and magnesium, critical for muscle contractions and nerve function.

Blueberries pack a decent amount of both, helping prevent muscle cramps and fatigue and giving you optimal muscle performance.

Health Benefits of Blueberries

Blueberries aren’t among the best muscle-building foods, but they’re a healthy fruit with vital nutrients that can provide you with several benefits.

They’re particularly rich in

• Antioxidants (anthocyanins, in particular)
• Fiber
• Vitamins – vitamins C (also acts as an antioxidant) and K
• Minerals – manganese and potassium

Here’s a quick breakdown of their health benefits:

• Chronic Disease Prevention: Since blueberries are bursting with anthocyanins, they provide antioxidation for your cells, protecting them from potential damage.

This can help prevent chronic diseases like heart disease, cancer, etc.

• Healthy Metabolism: One cup of blueberries packs around 3-4 grams of fiber. This is a nutrient that’s valuable for your digestive system.

Along with minerals such as manganese, fiber promotes healthy metabolism by feeding your good gut bacteria and helps you feel fuller for longer, aiding in your weight management.

• Better Immunity: Due to good vitamin C content, blueberries can boost your immune system’s defense against infections and keep your skin healthy and clear.

• Stronger Cells: Blueberries also have plenty of manganese, a vital mineral beneficial for stronger and healthier bones, muscles, etc.

More precisely, this mineral helps properly break down nutrients from food, turning them into energy and building blocks for your cells.

• Vitamin K: Another important nutrient you can get from a blueberry is vitamin K. Blueberries are loaded with vitamin K, which ensures proper blood clotting and wound healing.

How Many Blueberries Should You Eat Per Day?

Factor	Gender	Grams per day	Cups per day	Number of blueberries	Notes
Weight Maintenance (150 lbs)	Male	125 – 175	4/5 – 1 and 1/5	80 – 115	Adjust based on activity level and individual calorie needs.
	Female	75 – 125	1/2 – 4/5	50 – 80	Adjust based on individual calorie needs.
Muscle Building (both genders)	Male	200 – 275	1 1/3 – 1 and 3/4	115 – 165	Consider additional complex carbs based on calorie needs.
	Female	175 – 225	1 1/8 – 1 and 1/2	100 – 135
Weight Loss	Male	75 – 125	1/2 – 4/5	50 – 80	Prioritize low-calorie vegetables, moderate protein, and adjust based on overall calorie goals.
	Female	50 – 100	1/3 – 2/3	30 – 65

To get that extra fiber for your muscles and stay hydrated during (and after) workouts, you should eat about half a cup to one cup of blueberries daily- that’s about 50 to 100 blueberries.

But don’t forget there’s no ‘’all-purpose’’ answer. The real recommended daily amount of blueberries you should eat depends on different factors such as gender, weight, diet plan, and your fitness goal.

Remember: Always consult your nutritionist when adding new foods to your daily diet. They can assess your needs and health conditions and give you specific recommendations for a safe and healthy plan.

Quick And Easy Blueberry Recipes

Are you looking for a quick snack for your pre and post-workouts? Let me show you some easy blueberry recipes that will bring you that sweet and refreshing flavor!

Blueberry Protein Pancake Smash

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup Greek yogurt (plain or vanilla)
• 1/4 cup blueberries
• 1/4 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1/4 teaspoon baking powder
• Pinch of cinnamon (optional)

Instructions:

1. Blend all ingredients until smooth and creamy.
2. Heat a skillet over medium heat and spray with cooking spray.
3. Pour batter onto the skillet, making small pancakes.
4. Cook for 2-3 minutes per side or until golden brown.
5. Top with a drizzle of honey and extra blueberries (optional).

Approximate protein amount per serving: 20-30g

Creamy Cottage Cheese & Blueberry Parfait

Ingredients:

• 1/2 cup low-fat cottage cheese
• 1/4 cup blueberries
• 1/4 cup chopped almonds
• 1/4 teaspoon chia seeds
• 1 tablespoon honey (optional)

Instructions:

1. Layer the cottage cheese, blueberries, and almonds in a small glass or jar.
2. Sprinkle with chia seeds and honey (optional).
3. Enjoy chilled or at room temperature.

Approximate protein amount per serving: 15-20g

Powerhouse Blueberry Smoothie

Ingredients:

• 1 cup frozen blueberries
• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1/2 banana (frozen or fresh)
• 1/2 cup spinach (optional)
• 1/4 teaspoon ground ginger (optional)

Instructions:

1. Blend all ingredients until smooth and creamy.
2. Add more almond milk for a thinner consistency or less for a thicker smoothie.
3. Enjoy!

Approximate protein amount per serving: 20g

Bonus Recipe: Sweet Blueberry Trail Mix

Ingredients:

• 1/4 cup dried sweet blueberries
• 1/4 cup unsalted almonds
• 1/4 cup pumpkin seeds
• 1/4 cup unsweetened dried cranberries
• 1/4 cup unsweetened shredded coconut

Instructions:

1. Combine all ingredients in a bowl or mason jar.
2. Store in an airtight container for up to a week.
3. Enjoy as a portable snack or add to yogurt or cereal.

Approximate protein amount per serving: 5-10g

Note: The protein content estimates are approximate and may vary depending on the specific ingredients and serving size you use.

Remember: Feel free to experiment with different ingredients and flavors to find your perfect blueberry snack.

Here are some extra tips for adding blueberries to your diet:

• You can easily boost the protein content by adding a scoop of your favorite protein powder to any of these recipes.
• Use frozen blueberries for more thickness and a longer shelf life.
• Add a squeeze of lemon juice for a zesty kick.
• Top your snacks with some nut butter for extra protein and healthy fats.
• Make a double batch of the recipes and enjoy them throughout the week.