Frozen Blueberries: Calories and Nutrition Facts for 1 Cup

Blueberries are one of the best types of berries to eat.

Naturally, they are preferred fresh, but when they’re out of season or simply just not available, know that the next best thing to fresh is frozen.

Frozen blueberries are, for the most part, just as nutritious as fresh ones, with only negligible differences that do not impact daily nutritional values measurably.

And because serving sizes in grams, while exact, are not everyone’s cup of tea, today we’re going to be analyzing the nutrition of one cup of frozen blueberries which is about 150 grams of the frozen, unthawed berries.

Of course, you can also check out the nutrition facts for 100 grams of frozen blueberries as well as the nutrition facts for 100 grams of fresh blueberries.

1 cup of frozen blueberries at 150 grams has about as much sugar as 100 grams of banana, but 4 grams of carbs less.

Nutrition facts for 1 (one) cup of frozen blueberries:

Energetic value (calories): 76.5 kcal (kilocalories)
Carbohydrates content: 18.3
Sugar content: 12.7 grams
Fiber content: 4.05 grams
Protein: 0.63 grams
Fat content: 0.96 grams
Water content: 130 grams

One cup of frozen blueberries (150 grams) has 57 fewer calories than one cup of banana (also 150 grams).

Vitamins in 1 (one) cup of frozen blueberries:

Vitamin A: 3 micrograms (mcg) from pigmented beta-carotene antioxidants, but no retinol
Vitamin B1: 0.048 milligrams (mg)
Vitamin B2: 0.055 milligrams
Vitamin B3: 0.78 milligrams
Vitamin B5: 0.1875 milligrams
Vitamin B6: 0.088 milligrams
Vitamin B9 (folate): 10.5 micrograms (mcg)
Vitamin B12: 0
Choline: 7.65 milligrams (mg)
Vitamin C: 3.75 milligrams
Vitamin D: 0
Vitamin E: 0.72 milligrams (mg)
Vitamin K: 24.6 micrograms (mcg) in the form phylloquinone

Frozen blueberries barely have any vitamin A, and no vitamin B12 and no vitamin D.

Minerals in 1 (one) cup of frozen blueberries:

Calcium: 12 milligrams (mg)
Copper: 50 micrograms (mg)
Iron: 0.27 milligrams (mg)
Magnesium: 7.5 milligrams
Manganese: 0.22 milligrams
Phosphorus: 16.5 milligrams
Potassium: 81 milligrams
Selenium: 0.15 micrograms (mcg)
Sodium: 1.5 milligram (mg)
Zinc: 0.105 milligrams

Nutrition facts from USDA.gov.

Frozen blueberries have less vitamin C compared to fresh blueberries.

Frozen Blueberries: Daily Values for 1 (One) Cup

Energetic value: just 3.8% of the daily calorie intake for the average adult
Carbohydrates: under 6.65% of daily requirements for an adult person
Dietary fiber: 14.5% of daily requirements
Protein: just 1.26% of daily requirements
Fat: 1.23% of daily requirements

One cup of frozen blueberries can get the average adult just 3.8% of all the calories they need in a day, but 14.5% of their fiber requirements.

Frozen blueberries naturally have almost 13 grams of sugar, but may also contain added sugar so it’s important to check the label for this kind of information.

Vitamins in Frozen Blueberries: Daily Values for 1 (One) Cup

Vitamin A: 0.33% of daily values of vitamin A for the average adult person
Vitamin B1: 4%
Vitamin B2: 4.2%
Vitamin B3: 4.9%
Vitamin B5: 3.75%
Vitamin B6: 5.2%
Vitamin B9: 2.625%
Vitamin B12: 0%
Choline: 1.4%
Vitamin C: 4.2%
Vitamin D: 0%
Vitamin E: 4.8%
Vitamin K: 20.5%

Minerals in Frozen Blueberries: Daily Values for 1 (One) Cup

Calcium: 0.92% of daily calcium values for the average adult person
Copper: 5.55%
Iron: 1.5%
Magnesium: 1.785%
Manganese: 9.5%
Phosphorus: 1.3%
Potassium: 1.72%
Selenium: 0.27%
Sodium: 0.065%
Zinc: 0.95%

Note: The nutrition facts presented above are determined for a cup of frozen, unthawed, unsweetened blueberries which is roughly about 150 grams.

Note: Blueberries are not very nutritious judging by how little they contribute to the daily nutritional requirements of the average adult.

The bulk of their health benefits comes from their high antioxidant content which is a source of important anti-inflammatory, antioxidant, anticancer and antidiabetic effects.