Blueberries vs Dried Cranberries
Side-by-side macro comparison. Blueberries vs Dried Cranberries per their standard serving sizes.
Dried Cranberries
per 1/4 cup (40g)
Macro Comparison Table
| Macro | Blueberries | Dried Cranberries | Difference |
|---|---|---|---|
| Calories | 84 cal | 123 cal | -32% Blueberries |
| Protein | 1.1g | 0g | 0% Blueberries |
| Carbs | 21g | 33g | -36% Blueberries |
| Fat | 0.5g | 0.5g | 0% Blueberries |
Differences shown relative to Blueberries. Positive = Blueberries has more.
Quick Take
Blueberries delivers 84 calories per serving with 1.1g protein, 21g carbs, and 0.5g fat. Dried Cranberries delivers 123 calories with 0g protein, 33g carbs, and 0.5g fat. The most meaningful difference: Blueberries saves 39 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Blueberries gives you 39 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Blueberries delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Dried Cranberries brings 123 calories — useful when you're chasing a surplus and struggling to eat enough. Blueberries delivers 1.1g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Blueberries fits cleanly into keto with only 21g carbs. Dried Cranberries at 33g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Blueberries or Dried Cranberries?
Blueberries has more protein: 1.1g vs 0g per serving. That's a difference of 1.1g.
Which has fewer calories, Blueberries or Dried Cranberries?
Blueberries has 84 calories per serving vs 123 calories in Dried Cranberries — a difference of 39 calories.
Is Blueberries or Dried Cranberries better for keto?
Blueberries is the better keto choice at 21g carbs per serving vs 33g carbs in Dried Cranberries.
Is Blueberries or Dried Cranberries better for weight loss?
For weight loss, Blueberries gives you more calorie flexibility (39 cal less per serving). For preserving muscle during a deficit, Blueberries delivers more protein per calorie. Most people on cuts benefit from Blueberries.
Which Is Better for Your Goal?
🔥 Weight Loss
Blueberries
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Blueberries
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Blueberries
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Blueberries and Dried Cranberries stack up:
Full Blueberries guide • Full Dried Cranberries guide • All comparisons