If you’re looking up 100g of blueberries calories, the short answer is simple: 100 grams of raw blueberries has about 57 calories. That makes blueberries a relatively low-calorie fruit with a lot of volume for the calories.
The exact number can shift a bit depending on whether the berries are fresh, frozen, dried, or sweetened. But for plain raw blueberries, 57 calories per 100g is the standard nutrition reference used by USDA FoodData Central.
How many calories are in 100g of blueberries?
According to USDA FoodData Central, 100 grams of raw blueberries contains about 57 calories. That’s the number most nutrition apps, labels, and meal trackers use for plain blueberries.
To put that in perspective, 100g is roughly two-thirds of a cup of whole blueberries. Since blueberries are mostly water, you get a decent portion for a modest calorie cost.
Blueberries nutrition in 100g
Besides calories, 100g of raw blueberries provides about 14.5g of carbohydrates, 2.4g of fiber, 10g of sugars, 0.7g of protein, and 0.3g of fat. The fiber helps make blueberries more filling than many other fruits with similar calories.
Blueberries also supply vitamin C, vitamin K, and manganese in smaller but meaningful amounts. Their deep blue color comes from anthocyanins, plant compounds studied for antioxidant activity.
Do the calories change by form?
Yes. Fresh and frozen unsweetened blueberries are usually very similar in calories per 100g. The big difference comes with dried or sweetened blueberries, where water is removed or sugar is added, making calories much more concentrated.
If you’re tracking accurately, check the label for added sugar, syrups, or juice concentrate. A small handful of sweetened dried blueberries can have far more calories than the same weight of fresh berries.
How blueberries fit into a healthy diet
Blueberries are easy to fit into weight-loss, maintenance, or performance-focused eating because they deliver sweetness and fiber without many calories. They work well in yogurt, oatmeal, smoothies, salads, and post-workout snacks.
If you track food with photos, Fitnit can help you estimate portions and macros more consistently, which is useful when you’re comparing foods like fruit, yogurt, and granola. That can make calorie awareness easier without needing to weigh every serving.
Tips
- Use 57 calories per 100g as your default estimate for raw blueberries.
- Measure by weight when possible, since cup sizes vary depending on berry size and packing.
- Choose unsweetened frozen blueberries if you want the same nutrition with easier storage.
- Watch for dried blueberries with added sugar—they can be much more calorie-dense.
- Pair blueberries with protein, like Greek yogurt or cottage cheese, to make a more filling snack.
Sources
- FoodData Central — USDA
- Blueberries — Healthline
- Blueberries and human health: a review of the current evidence — PubMed
Frequently Asked Questions
How many calories are in 100g of blueberries?
About 57 calories for raw, unsweetened blueberries.
How much is 100g of blueberries in cups?
It’s roughly two-thirds of a cup, though the exact amount depends on berry size and how tightly they’re packed.
Are blueberries good for weight loss?
They can be, because they’re low in calories, high in water, and provide fiber that helps with fullness.
Do frozen blueberries have the same calories as fresh?
Unsweetened frozen blueberries are usually very close to fresh blueberries in calories per 100g.
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