If you’re looking up "USDA blueberries 100 g calories," the key number is straightforward: raw blueberries are about 57 calories per 100 grams in USDA FoodData Central.
That makes blueberries a low-calorie fruit with a lot of volume for the calories. But the full nutrition picture matters too, especially if you’re tracking carbs, fiber, or portion sizes for meals and snacks.
How many calories are in 100 g of blueberries?
According to USDA FoodData Central, raw blueberries provide about 57 calories per 100 grams. That’s roughly 0.57 calories per gram, so a small change in portion size can shift the total quickly.
For reference, 100 g of blueberries is a little less than 3/4 cup, depending on berry size and how tightly they’re packed. If you measure by volume instead of weight, your calorie count may vary slightly.
What else is in 100 g of blueberries?
Blueberries are more than just low-calorie. A 100 g serving typically contains about 14.5 g of carbohydrate, 2.4 g of fiber, and less than 1 g of fat and protein. They also provide small amounts of vitamin C and vitamin K.
Because the fiber content is modest and the sugar is naturally occurring, blueberries can fit into many eating patterns. They’re especially useful when you want something sweet without a large calorie load.
How 100 g compares to common blueberry servings
A practical way to think about blueberry calories is by serving size. A 100 g portion is around 57 calories, while 1 cup of raw blueberries is typically close to 148 g, which lands nearer 84 calories.
If you’re using blueberries in yogurt, oatmeal, smoothies, or salads, weighing them once or twice can help you learn your usual portion. That’s often more accurate than guessing by sight.
How to use this number when tracking food
If you log food by weight, use 57 calories per 100 g as your baseline for raw blueberries. If your app tracks macros, remember that the main calories come from carbohydrates, not fat.
If you’re combining blueberries with other foods, count the fruit separately and add the rest of the meal. For people who track meals from photos, a visual estimate is helpful, but weighing the berries gives the most reliable result.
Tips
- Weigh blueberries in grams when accuracy matters, especially for meal prep or macro tracking.
- Use 57 calories per 100 g for raw blueberries as your quick USDA benchmark.
- Remember that cup measurements can vary with berry size and how full the cup is.
- If blueberries are in a mixed meal, track the fruit and the add-ons separately.
- For home workouts, Fitnit can help count reps automatically and analyze form, which can make calorie-conscious routines easier to pair with nutrition tracking.
Sources
- FoodData Central — USDA
- Blueberries: Health benefits, facts, and research — Harvard Health
- Dietary Fiber — NIH Office of Dietary Supplements
- Blueberries — Mayo Clinic
- PubMed — National Library of Medicine
Frequently Asked Questions
How many calories are in 100 g of USDA blueberries?
About 57 calories for raw blueberries.
How many calories are in 1 cup of blueberries?
About 84 calories for 1 cup of raw blueberries, depending on how the cup is filled.
Are blueberries good for weight loss?
They can be, because they’re low in calories and add fiber and volume without a lot of fat.
Do frozen blueberries have the same calories?
Plain frozen blueberries are usually very similar in calories to fresh blueberries, unless sugar or syrup has been added.
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