How many calories are in 100g of blueberries?

According to USDA FoodData Central, 100 grams of raw blueberries contain about 57 calories. That serving also provides roughly 14.5 grams of carbohydrate, 2.4 grams of fiber, 10 grams of sugar, 0.7 grams of protein, and 0.3 grams of fat. In other words, blueberries are mostly water and carbs, with very little fat and a modest amount of fiber.

If you’re tracking calories for weight loss, 57 calories per 100g is still fairly low compared with many snack foods. Because blueberries are not highly calorie-dense, they can fit into most eating plans as long as portions are reasonable.

What does 100g of blueberries look like?

A 100g portion of blueberries is a little less than 3/4 cup, depending on berry size and how tightly they’re packed. A typical 1-cup serving of raw blueberries is closer to 148g and contains about 84 calories. That means a cup is still a moderate-calorie snack, but it’s higher than 100g.

If you don’t own a food scale, visual estimates can be helpful but imperfect. The easiest way to stay accurate is to weigh blueberries once or twice and remember what your usual bowl or container looks like at 100g.

Blueberries nutrition beyond calories

Blueberries are valued for more than their calorie count. They provide fiber, vitamin C, and vitamin K, plus plant compounds called anthocyanins that give blueberries their blue-purple color. These compounds are part of why blueberries are often discussed in research on heart and metabolic health.

The fiber in blueberries can help make them more filling than their calorie count suggests. Pairing blueberries with protein or healthy fat, such as Greek yogurt or cottage cheese, can make a snack more satisfying and better balanced.

How to use blueberries in a calorie-conscious diet

Blueberries work well in breakfasts, snacks, and post-workout meals because they add sweetness without a lot of calories. Try them on oatmeal, blended into smoothies, or eaten plain after a workout. If you track macros, remember that the calories come mainly from carbs, not fat or protein.

If you’re using photos to estimate meal macros, tools like Fitnit can help you log portions more consistently. It can also be useful for at-home workouts, since AI-based rep counting and form analysis can support better technique without extra equipment.

Tips

• Weigh blueberries occasionally so you can learn what 100g looks like in your usual bowl.
• Use blueberries to add sweetness to plain yogurt or oatmeal instead of adding extra sugar.
• If you want a more filling snack, combine blueberries with protein such as yogurt, cottage cheese, or nuts.
• Choose fresh or frozen unsweetened blueberries to keep calories predictable.
• Check labels on dried blueberries, since dried fruit is much more calorie-dense than fresh fruit.