If you're looking up USDA blueberries calories 100 g, the key number for raw blueberries is 57 calories per 100 grams. That makes blueberries a low-calorie fruit with a lot of water, natural sugar, and a meaningful amount of fiber.
This guide breaks down the USDA nutrition data, explains what 100 g looks like in real life, and shows how blueberries fit into weight management, blood sugar awareness, and everyday meal planning.
USDA calories in 100 g of blueberries
According to USDA FoodData Central, 100 grams of raw blueberries contain 57 calories. The same amount also provides about 14.5 grams of carbohydrates, 2.4 grams of fiber, 10 grams of sugar, 0.7 grams of protein, and 0.3 grams of fat.
That calorie level is one reason blueberries are often considered a nutrient-dense fruit: you get vitamins, minerals, and antioxidants without a large calorie load. For context, 100 g is roughly 3/4 cup of fresh blueberries, though exact volume varies by berry size.
What 100 g of blueberries looks like in everyday portions
A 100 g serving is smaller than many people expect. It is usually close to a standard single serving of fruit, and it may fit in the palm of your hand or a small bowl.
If you are tracking calories or macros, portion size matters more than fruit choice alone. A half cup of blueberries will usually have fewer calories than 100 g, while a heaping cup can be significantly more.
Nutrition beyond calories
Blueberries are not just low in calories; they also contribute vitamin C, vitamin K, and manganese, plus plant compounds called anthocyanins that give them their blue-purple color.
The fiber in blueberries can help support fullness, and the fruit’s water content makes it a satisfying option compared with many packaged snacks. Blueberries still contain natural sugar, so if you monitor blood glucose, it helps to pair them with protein or fat, such as Greek yogurt, nuts, or cottage cheese.
How to use blueberry calories in real-life eating
If you are logging meals, use the USDA figure as your baseline: 57 calories per 100 g for raw blueberries. Frozen unsweetened blueberries are often similar, but sweetened frozen products and dried blueberries can be much higher in calories per gram.
Blueberries work well in breakfast bowls, smoothies, oatmeal, salads, and post-workout snacks. If you are also trying to stay consistent with training, Fitnit can help you track workout reps from your phone and check form during exercises, which can make your overall nutrition-and-training routine easier to manage.
Tips
- Weigh blueberries if you want the most accurate calorie count; volume measurements can vary a lot.
- Choose unsweetened fresh or frozen blueberries when you want the lowest calorie option.
- Pair blueberries with protein to make a more filling snack.
- Watch dried blueberry products, which are often much more calorie-dense than fresh fruit.
- Use the USDA 57-calorie figure for raw blueberries as your default tracking number.
Sources
- FoodData Central — USDA
- Blueberries, raw: Nutrition information — PubMed
- Fruits and vegetables — CDC
- Berries: Tiny fruits with big benefits — Harvard Health
- Blueberries: Nutrition facts and health benefits — Healthline
Frequently Asked Questions
How many calories are in 100 g of USDA blueberries?
USDA FoodData Central lists 57 calories in 100 grams of raw blueberries.
How many carbs are in 100 g of blueberries?
About 14.5 grams of carbohydrates, including about 2.4 grams of fiber.
Are blueberries good for weight loss?
They can be, because they are relatively low in calories and provide fiber and volume. Portion size still matters.
Are fresh and frozen blueberries similar in calories?
Unsweetened frozen blueberries are usually similar to fresh blueberries, but sweetened products can have more calories.
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