FiberUp
How much fiber is in blueberries?
Blueberries have 3.6 g of fiber per 1 cup (148 g). That is 13% of the daily value and a good amount for a fruit.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About blueberries and fiber
A cup of blueberries provides 3.6 grams of fiber, mostly from the skins. Wild blueberries are smaller with more skin per cup, so they score a little higher.
How blueberries compares to other fruits
Per typical serving. The highest fruit in the database is raspberries at 8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Apple | 1 medium | 4.4 g | 2.4 g | 16% |
| Dates | 3 dates | 4 g | 6.7 g | 14% |
| Passion Fruit | 2 fruits | 3.7 g | 10.3 g | 13% |
| Blueberries | 1 cup | 3.6 g | 2.4 g | 13% |
| Pomegranate | 1/2 cup seeds | 3.5 g | 4 g | 13% |
| Banana | 1 medium | 3.1 g | 2.6 g | 11% |
| Orange | 1 medium | 3.1 g | 2.4 g | 11% |
Servings to reach a daily goal
servings of blueberries to reach 25 g, the adequate intake for adult women
servings of blueberries to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for blueberries
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Blueberries, raw | 2.4 g | – | – |
| Blueberries, wild, raw (Alaska Native) | 2.6 g | – | – |
| Muffins, blueberry, dry mix | 1.4 g | – | – |
| Blueberries, dried, sweetened | 7.5 g | – | – |
| Blueberries, frozen, sweetened | 2.2 g | – | – |
| Muffins, blueberry, toaster-type | 1.8 g | – | – |
| Muffins, blueberry, toaster-type, toasted | 1.9 g | – | – |
| Muffin, blueberry, commercially prepared, low-fat | 4.2 g | – | – |
Frequently asked questions
How much fiber is in blueberries?
Are blueberries high in fiber?
Is the fiber in blueberries soluble or insoluble?
How many servings of blueberries would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.