100g of raw blueberries has about 57 calories. That makes blueberries a low-calorie, nutrient-dense fruit you can add to breakfasts, snacks, and smoothies without adding many calories.
The exact number can shift a little depending on the variety and whether the berries are fresh, frozen, or sweetened. Below, you’ll find the calorie count for 100g blueberries, plus the macros, serving comparisons, and practical ways to use them.
Calories in 100g blueberries
According to USDA FoodData Central, 100g of raw blueberries contains about 57 calories. Most of those calories come from carbohydrates, with a small amount from protein and almost no fat.
A 100g serving is roughly 3/4 cup of fresh blueberries, though the exact volume can vary depending on berry size. If you are tracking intake, weighing them is more accurate than measuring by cup.
Blueberry nutrition per 100g
In addition to 57 calories, 100g of raw blueberries provides about 14.5g of carbohydrate, 2.4g of fiber, 0.7g of protein, and 0.3g of fat. That fiber content helps blueberries feel more filling than many other sweet snacks.
Blueberries also contribute vitamin C, vitamin K, and manganese. They are known for their antioxidant compounds, especially anthocyanins, which give blueberries their deep blue color.
How 100g compares with common blueberry servings
A 100g portion is a convenient benchmark, but many people eat blueberries in smaller amounts. A 1/2-cup serving is typically around 74g and has about 42 calories, while 1 cup is closer to 148g and has about 84 calories.
Frozen blueberries usually have a very similar calorie count to fresh blueberries if they are unsweetened. Dried blueberries, on the other hand, are much more calorie-dense because water is removed and some products contain added sugar.
Are blueberries good for weight loss or healthy eating?
Blueberries can fit well into a calorie-controlled diet because they are naturally sweet, relatively low in calories, and high in fiber. They’re often a better choice than candy, pastries, or sugary snacks when you want something sweet with more nutrition.
If you are watching calories, pair blueberries with protein or healthy fat for better satiety, such as Greek yogurt, cottage cheese, or a handful of nuts. If you’re also tracking workouts, Fitnit can help you stay consistent with simple at-home training by counting reps and analyzing form from your phone camera.
Tips
- Weigh blueberries if you want the most accurate calorie count.
- Choose unsweetened frozen blueberries to keep calories close to fresh berries.
- Watch for dried or sweetened blueberries, which can be much higher in calories.
- Use blueberries to replace higher-calorie toppings in oatmeal, yogurt, or cereal.
- Combine blueberries with protein to make snacks more filling.
Sources
- FoodData Central — USDA
- Nutrition and healthy eating — Mayo Clinic
- Nutrition — Harvard Health
- Blueberries — Healthline
Frequently Asked Questions
How many calories are in 100g blueberries?
About 57 calories in 100g of raw blueberries.
How many carbs are in 100g blueberries?
About 14.5g of carbs per 100g.
Are frozen blueberries the same calories as fresh?
Unsweetened frozen blueberries are usually very similar in calories to fresh blueberries.
Are blueberries low calorie?
Yes. Blueberries are considered a low-calorie fruit, especially compared with many packaged snacks and desserts.
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