Calorie comparison
Blueberries vs Dates
Per 100 grams, blueberries is the lighter choice by 220 calories, while dates delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Blueberries | Dates |
|---|---|---|
| Calories | 57 | 277 |
| Protein | 0.7 g | 1.8 g |
| Carbs | 14 g | 75 g |
| Fat | 0.3 g | 0.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫐 Blueberries
1 cup (148 g)
84 cal
1 g protein · 20.7 g carbs · 0.4 g fat
🌴 Dates
1 medjool date (24 g)
66 cal
0.4 g protein · 18 g carbs · 0 g fat
Frequently asked
Which has more calories, blueberries or dates?
Per 100 g, blueberries has 57 calories and dates has 277. Blueberries is lower in calories.
Which has more protein, blueberries or dates?
Blueberries has 0.7 g of protein per 100 g; dates has 1.8 g. Dates wins on protein.
Is blueberries or dates better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward blueberries — but portion size matters more than which food you pick.
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