If you’re searching for calories 100g blueberries, the short answer is that 100 grams of raw blueberries contain about 57 calories. That makes them a low-calorie fruit with a lot of volume for the calories.
Blueberries are also mostly water, with natural sugars, fiber, and helpful plant compounds. If you track food from photos, a meal logger like Fitnit can make it easier to estimate portions consistently.
How many calories are in 100g blueberries?
A 100g serving of raw blueberries has about 57 calories. That number is based on standard USDA nutrition data for raw blueberries and is the most common reference used in food databases.
For context, 100g is roughly 2/3 cup of blueberries, depending on berry size and how tightly they’re packed. Since blueberries are light and watery, a bowl can look large while still staying relatively low in calories.
Blueberries nutrition per 100g
Calories are only part of the picture. In 100g of raw blueberries, you also get about 14.5g of carbohydrates, 2.4g of fiber, and a small amount of protein and fat. That fiber helps make blueberries more filling than many other sweet snacks.
Blueberries also provide vitamin C, vitamin K, and manganese, along with anthocyanins, the pigments that give them their blue-purple color. Those compounds are one reason blueberries are often considered a nutrient-dense fruit.
What changes the calorie count?
The calorie count can shift depending on how the blueberries are prepared. Fresh and frozen plain blueberries are usually similar in calories per gram. Dried blueberries, sweetened blueberries, blueberry jam, and blueberry muffins are very different because added sugar and lower water content raise the calorie density.
Portion size matters too. A small handful may be only 25 to 40 calories, while a larger cup can be closer to 80 calories or more. If you’re tracking intake for weight loss, sports nutrition, or blood sugar control, weighing fruit is more accurate than estimating by eye.
Are blueberries a good choice for weight management?
Yes. Blueberries are often a smart snack because they provide sweetness, fiber, and water for relatively few calories. That combination can help you feel satisfied without eating a large amount of energy.
They also pair well with protein or fat for better staying power, such as Greek yogurt, cottage cheese, or a small handful of nuts. If you use Fitnit for at-home workouts, its automatic rep counting and form analysis can help you stay consistent while you keep your nutrition simple and portion-aware.
Tips
- Weigh 100g once so you can visualize the portion more easily later.
- Choose plain fresh or frozen blueberries instead of sweetened dried versions when calories matter.
- Pair blueberries with protein if you want a more filling snack.
- Log blueberries by weight, not volume, for better accuracy.
- Use blueberries to replace higher-calorie dessert toppings or snacks when you want a sweet option.
Sources
- USDA FoodData Central — USDA
- CDC Nutrition — CDC
- Harvard Health Publishing — Harvard Health
- Mayo Clinic Nutrition and healthy eating — Mayo Clinic
- NIH National Center for Complementary and Integrative Health — NIH
Frequently Asked Questions
How many calories are in 100g of blueberries?
About 57 calories for raw blueberries.
How many cups is 100g blueberries?
Roughly 2/3 cup, though it can vary by berry size and how the cup is filled.
Are frozen blueberries higher in calories than fresh?
Plain frozen blueberries are usually about the same as fresh blueberries.
Are blueberries good for weight loss?
They can be, because they’re relatively low in calories and provide fiber and water.
Know your macros without the math
Snap a photo of your meal and Fitnit reads the calories and macros for you. Free during beta.