How many calories are in 2/3 cup blueberries?

For raw blueberries, 2/3 cup is approximately 56 calories. That’s based on USDA FoodData Central, which lists 1 cup of raw blueberries at about 84 calories. In practical terms, 2/3 cup is a modest snack portion that fits well into most calorie-conscious eating plans.

If you’re measuring by weight, 2/3 cup of raw blueberries is roughly 99 grams. Weight-based tracking is often more accurate than volume because cup measures can vary depending on berry size and how tightly the fruit settles in the cup.

Blueberries nutrition in 2/3 cup

A 2/3-cup serving of raw blueberries provides about 14 grams of carbohydrates, around 1 gram of protein, and less than 1 gram of fat. It also contributes fiber, vitamin C, vitamin K, and plant compounds called polyphenols, including anthocyanins, which give blueberries their deep blue color.

That makes blueberries a nutrient-dense option if you want something sweet without a lot of calories. They can help add volume and flavor to breakfast bowls, yogurt, oatmeal, and smoothies without dramatically increasing energy intake.

Fresh vs. frozen blueberries: does the calorie count change?

In most cases, the calorie difference between fresh and frozen blueberries is small. Plain frozen blueberries generally have nearly the same calorie content as fresh blueberries if no sugar is added. The bigger issue is added ingredients: sweetened frozen blueberries, blueberry pies, dried blueberries, or blueberry products with syrups can be much higher in calories.

If you’re using frozen blueberries for a recipe or snack, check the label for added sugar and serving size. A cup of berries with no added sugar is still a light choice, but a sweetened version may add a meaningful amount of extra calories.

Easy ways to track blueberry calories accurately

The simplest way to track blueberries is to measure them once or twice with a kitchen cup, then note how that portion looks in your bowl. If you’re logging meals from photos, berries can be harder to estimate than denser foods because small changes in the pile height can change the volume a lot.

For workouts and overall nutrition habits, consistency matters more than perfection. A repeatable routine — like using the same measuring cup or weighing berries once to learn the portion — will usually give you a better estimate than guessing by eye.

Tips

• Use a dry measuring cup, then level it off for the most consistent portion.
• If you track calories closely, weigh blueberries once and save the gram amount for future reference.
• Choose unsweetened frozen blueberries to keep calories close to fresh berries.
• Pair blueberries with protein, like Greek yogurt or cottage cheese, to make the snack more filling.
• If you eat while doing home workouts, tools like Fitnit can help with rep counting and form feedback so you can focus on your routine instead of guesswork.