How many calories are in 100g of blueberries?

According to USDA FoodData Central, 100 grams of raw blueberries contain about 57 calories. That same serving also provides roughly 14.5 grams of carbohydrate, 2.4 grams of fiber, 0.7 grams of protein, and very little fat.

For everyday tracking, 100 grams is a little less than 3/4 cup of fresh blueberries. If you’re using a food photo tracker or macro app, that serving is a helpful baseline because blueberry portions are easy to overestimate when eaten straight from a container.

Blueberries nutrition in 100g

Beyond calories, blueberries are valued for their micronutrients and plant compounds. A 100g serving provides vitamin C, vitamin K, and manganese, along with anthocyanins, the pigments that give blueberries their deep blue color.

The biggest nutrition takeaway is that blueberries are relatively low in calories for the amount of food you get. Their fiber can help increase fullness compared with many snack foods that have similar calories but less volume.

Are blueberries good for weight loss?

Blueberries can be a smart choice if you want something sweet without a large calorie load. Because 100g is only about 57 calories, they work well in yogurt, oatmeal, smoothies, and salads without pushing a meal far over budget.

They are not a magic weight-loss food, but they can support better eating patterns by replacing higher-calorie desserts or snacks. Public health guidance from the CDC and NIH emphasizes overall diet quality, portion awareness, and balanced meals rather than relying on one food alone.

How to track 100g blueberries accurately

The easiest way to track blueberries is by weighing them once or twice so you learn what 100g looks like in your bowl or hand. If you don’t have a scale, remember that cup measurements can vary depending on berry size and how tightly they’re packed.

If you log food from photos, accuracy improves when the fruit is shown next to a recognizable item, like a spoon or yogurt cup, and when you note whether the berries are fresh, frozen, or dried. Fitnit can help with meal-photo logging and workout tracking, which makes it easier to stay consistent without extra hassle.

Tips

• Use a kitchen scale the first few times you portion blueberries so you can estimate 100g more reliably later.
• Count fresh and frozen blueberries similarly by weight, but avoid mixing them up with sweetened dried blueberries, which are much more calorie-dense.
• Pair blueberries with protein, like Greek yogurt or cottage cheese, if you want a more filling snack.
• Watch toppings and add-ins: the calories in blueberries stay low, but granola, syrup, and sweetened yogurt can change the total fast.
• If you’re tracking calories for fat loss, log the whole serving you actually eat, not just the berries you planned to eat.