How many calories are in 100g of blueberries?

According to USDA FoodData Central, 100 grams of raw blueberries provide about 57 calories. That’s roughly half the calories in many typical snack foods, which is one reason blueberries are popular in weight-conscious eating plans.

A 100-gram serving is not huge, but it’s more than a few berries. It’s about 3/4 cup of fresh blueberries, though exact volume varies depending on berry size. If you’re tracking intake closely, weighing the fruit is the most accurate method.

Blueberries nutrition per 100g

Beyond calories, 100 grams of blueberries provide about 14.5 grams of carbohydrate, 2.4 grams of fiber, and under 1 gram of protein and fat. That means most of the calories come from natural fruit sugars and carbs, not fat.

Blueberries also contribute vitamin C and vitamin K, along with antioxidants such as anthocyanins, which give them their deep blue color. While blueberries are not a major source of protein, they can still support a balanced diet because they add nutrients for relatively few calories.

How 100g compares with common blueberry portions

People often eat blueberries in portions that are different from 100 grams. A small handful may be closer to 50 grams, which is about 28 calories. A cup of blueberries is usually around 148 grams, or about 84 calories.

Frozen blueberries usually have nearly the same calorie count as fresh blueberries if they are unsweetened. The main difference is water content and texture, not a big change in energy. Sweetened dried blueberries are very different and can be much higher in calories per gram.

How to use blueberries in a healthy diet

Because blueberries are relatively low in calories and high in fiber, they work well as a snack, in oatmeal, yogurt, smoothies, and salads. Pairing them with protein or healthy fat can make a snack more filling, such as blueberries with Greek yogurt, cottage cheese, or nuts.

If you are managing your weight, blueberries can help satisfy a sweet craving without the calorie density of desserts. And if you’re building healthier routines overall, Fitnit can help with home workouts by counting reps automatically and giving form feedback, which can make exercise easier to stick with.

Tips

• Weigh blueberries if you need the most accurate calorie count; volume can vary a lot.
• Choose unsweetened fresh or frozen blueberries to keep calories low.
• Pair blueberries with protein, like yogurt or cottage cheese, to improve satiety.
• Watch dried or sweetened blueberry products, which can be much more calorie-dense.
• Use blueberries as a topping for oats, salads, or smoothies instead of sugary add-ons.