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Blueberries vs Grapes: Calories Compared
Blueberries is lower in calories (57 vs 69 per 100g). Blueberries has 0.7g protein per 100g versus 0.7g in Grapes.
Per typical serving, Blueberries provides 84 kcal (based on a 148g portion) versus Grapes at 104 kcal (151g). The average adult needs around 2,000 calories per day, so blueberries contributes 4.2% and grapes contributes 5.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Blueberries | Grapes |
|---|---|---|
| Calories | 57 kcal | 69 kcal |
| Protein | 0.7g | 0.7g |
| Carbohydrates | 14.5g | 18.1g |
| of which Sugars | 10g | 15.5g |
| Fat | 0.3g | 0.2g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.4g | 0.9g |
| Sodium | 1mg | 2mg |
| Potassium | 77mg | 191mg |
| Calcium | 6mg | 10mg |
| Iron | 0.3mg | 0.4mg |
| Vitamin C | 9.7mg | 3.2mg |
| Vitamin A | 3µg | 3µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Grapes has more (69kcal vs 57kcal per 100g) — a difference of 12kcal. Blueberries is the lower-calories option if that is your priority.
- Protein: both foods contain the same amount (0.7g per 100g).
- Carbohydrates: Grapes has more (18.1g vs 14.5g per 100g) — a difference of 3.6g.
- Sugars: Grapes has more (15.5g vs 10g per 100g) — a difference of 5.5g. Blueberries is the lower-sugars option if that is your priority.
- Fat: Blueberries has more (0.3g vs 0.2g per 100g) — a difference of 0.1g. Grapes is the lower-fat option if that is your priority.
- Saturated fat: Grapes has more (0.1g vs 0g per 100g) — a difference of 0.1g. Blueberries is the lower-saturated fat option if that is your priority.
- Fibre: Blueberries has more (2.4g vs 0.9g per 100g) — a difference of 1.5g. Blueberries is the stronger source of fibre here.
- Sodium: Grapes has more (2mg vs 1mg per 100g) — a difference of 1mg. Blueberries is the lower-sodium option if that is your priority.
- Potassium: Grapes has more (191mg vs 77mg per 100g) — a difference of 114mg. Grapes is the stronger source of potassium here.
- Calcium: Grapes has more (10mg vs 6mg per 100g) — a difference of 4mg. Grapes is the stronger source of calcium here.
- Iron: Grapes has more (0mg vs 0mg per 100g) — a difference of 0mg. Grapes is the stronger source of iron here.
- Vitamin c: Blueberries has more (10mg vs 3mg per 100g) — a difference of 6mg. Blueberries is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (3µg per 100g).
- Selenium: both foods contain the same amount (0µg per 100g).
- Riboflavin (b2): Grapes has more (0mg vs 0mg per 100g) — a difference of 0mg. Grapes is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Blueberries | % DV | Grapes | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Blueberries is the lower-calorie option at 57 kcal per 100g. If you need more protein, Blueberries provides more at 0.7g per 100g. For lower carbohydrates, Blueberries has fewer carbs at 14.5g per 100g.
Both blueberries and grapes can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Blueberries or Grapes?
Blueberries has 57 calories per 100g while Grapes has 69 calories per 100g. Grapes is higher in calories by 12 kcal per 100g.
Which has more protein, Blueberries or Grapes?
Blueberries contains 0.7g of protein per 100g. Grapes contains 0.7g of protein per 100g. Blueberries has more protein.
Is Blueberries healthier than Grapes?
Blueberries has 57 kcal, 0.7g protein, 14.5g carbs and 0.3g fat per 100g. Grapes has 69 kcal, 0.7g protein, 18.1g carbs and 0.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Blueberries or Grapes?
Blueberries contains 2.4g of fibre per 100g, and Grapes contains 0.9g per 100g. Blueberries has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Blueberries vs Grapes?
A typical 1 cup of blueberries (148g) is around 84 calories. A typical 1 cup of grapes (151g) is around 104 calories — a difference of 20 kcal per serving in favour of blueberries.
Can I substitute Blueberries for Grapes in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).