Fruit
How much fiber is in blueberries?
3.6 g
of fiber in 1 cup of blueberries (148 g). That is a good amount: 9% of a man’s daily target (38 g) and 14% of a woman’s (25 g).
How it compares
Blueberries ranks #21 of 61 fruit and #98 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Asian pear | 1 fruit (122 g) | 4.4 g |
| Plantain, raw | 1 medium (179 g) | 4.1 g |
| Starfruit | 1 cup, cubes (132 g) | 3.7 g |
| Blueberries | 1 cup (148 g) | 3.6 g |
| Dried figs | 1/4 cup (37 g) | 3.6 g |
| Coconut meat, fresh | 1/2 cup, shredded (40 g) | 3.6 g |
| Cranberries, fresh | 1 cup (100 g) | 3.6 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Breadfruit | 1 cup (220 g) | 10.8 g |
| Elderberries | 1 cup (145 g) | 10.2 g |
| Durian | 1 cup (243 g) | 9.2 g |
| Sapodilla | 1 fruit (170 g) | 9 g |
Getting to your daily target
You would need about 6.9 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in blueberries?
1 cup of blueberries (148 g) contains 3.6 g of dietary fiber, according to USDA data. 100 g contains 2.4 g.
Is blueberries high in fiber?
Good source of fiber. One serving gives 13% of the 28 g Daily Value used on US food labels. It ranks #21 of 61 fruit in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 09050: “Blueberries, raw”. Fiber, total dietary: 2.4 g per 100 g. Serving weight 148 g. How we calculate.