100g of raw blueberries contains about 57 calories. That makes blueberries a low-calorie fruit with a lot of volume, so they can fit easily into snacks, breakfasts, and desserts without adding many calories.
Calories are only part of the story. Blueberries also provide carbohydrate, fiber, vitamin C, vitamin K, and plant compounds called anthocyanins, which is why they’re often considered a nutrient-dense choice for their calorie count.
How many calories are in 100g of blueberries?
According to USDA FoodData Central, 100 grams of raw blueberries contains about 57 calories. For a fruit, that’s relatively modest, especially compared with many packaged snacks and sweets.
Blueberries are also mostly water, which helps explain why they feel filling for their calorie level. If you’re tracking intake, 100g is a useful reference point because it’s close to a small bowlful rather than a huge serving.
Blueberry nutrition per 100g
In addition to 57 calories, 100g of raw blueberries provides roughly 14.5g of carbohydrates, 10g of sugar, 2.4g of fiber, 0.7g of protein, and 0.3g of fat. The fiber helps slow digestion a bit and can make the fruit more satisfying than its calorie count suggests.
Blueberries also contain micronutrients, especially vitamin C and vitamin K. Their dark blue color comes from anthocyanins, a type of antioxidant plant pigment that has been studied for potential health benefits.
What 100g looks like in real life
It can be hard to picture 100 grams without a scale. For blueberries, that’s roughly 3/4 of a cup, or about a small handful plus a little extra, depending on berry size.
Common serving sizes can change the calorie total quickly. A 1/2-cup serving is usually around 75g, so it’s closer to about 43 calories. A larger bowl can easily double that, especially if you add yogurt, granola, or sweetened toppings.
Are blueberries a good choice for weight management?
Yes, blueberries can be a smart food for weight management because they give you sweetness, volume, and fiber for relatively few calories. That said, the calories are not zero, so portions still matter if you’re logging meals closely.
If you’re also trying to stay consistent with workouts, tools like Fitnit can help with automatic rep counting and form analysis during bodyweight or dumbbell training. Better technique and consistent tracking can make it easier to balance activity with your food intake.
Tips
- Weigh blueberries if you want the most accurate calorie count; 100g is the best reference point.
- Use blueberries to replace higher-calorie toppings like candy, syrup, or sugary cereal.
- Watch add-ons: yogurt, honey, nut butter, and granola often add more calories than the berries themselves.
- Choose fresh or unsweetened frozen blueberries when possible to avoid added sugar.
- If you’re logging meals, include the whole serving size instead of guessing by eye.
Sources
- FoodData Central — USDA
- Vitamin C - Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- Blueberries — Mayo Clinic
Frequently Asked Questions
How many calories are in 100g of blueberries?
About 57 calories.
How many carbs are in 100g of blueberries?
About 14.5g of carbs.
Are blueberries high in sugar?
They contain natural sugar, about 10g per 100g, but they’re still relatively low in calories and provide fiber.
Is 100g of blueberries a lot?
It’s a solid snack portion, roughly around 3/4 cup, depending on berry size.
Are frozen blueberries different from fresh?
Plain frozen blueberries are usually similar in calories to fresh blueberries if no sugar is added.
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