According to USDA FoodData Central, raw blueberries provide about 57 calories per 100 grams. That makes them a relatively low-calorie fruit with a lot of volume, which is why they’re easy to fit into snacks, breakfasts, and smoothies.
The exact number can shift a little by variety and preparation, but for plain raw blueberries, 100g is the standard reference point most people use when tracking calories and macros.
USDA calories for 100g of blueberries
The USDA value for raw blueberries is about 57 kcal per 100 grams. That serving also includes roughly 14.5 grams of carbohydrate, about 0.7 grams of protein, and about 0.3 grams of fat. Most of the calories come from natural fruit sugars and fiber-containing carbs, not fat.
If you’re using a food scale, 100g is a helpful benchmark because it removes guesswork. It’s also roughly 2/3 cup to 3/4 cup of fresh blueberries, depending on berry size and how tightly they’re packed.
What 100g looks like in everyday servings
A common cup serving of blueberries is usually a little over 140 grams, so a full cup is more than 100g and will have more calories than the USDA 100g reference. In practical terms, a small handful may be around 40 to 50g, while a heaping snack bowl can easily reach 150g or more.
If you’re logging food, weighing blueberries is more accurate than estimating by volume because cup measurements can vary. This matters most if you’re tracking calories closely for weight loss, performance, or diabetes management.
How blueberries fit into a healthy diet
Blueberries are not just low in calories; they also provide vitamin C, vitamin K, and fiber, plus plant compounds called polyphenols. That combination makes them a nutrient-dense fruit choice compared with many packaged snacks.
Because they’re naturally sweet, blueberries can help satisfy dessert cravings without adding many calories. They pair well with yogurt, oats, cottage cheese, salads, and post-workout meals. If you’re watching overall intake, the main thing to remember is that dried blueberries, sweetened blueberry products, and blueberry muffins are very different from plain raw berries.
Tracking blueberries more accurately
For best results, weigh blueberries in grams and log them as raw blueberries. That gives you the closest match to USDA data. If you use frozen blueberries, check the package because some brands include added sugar or syrup.
If you’re tracking meals and workouts together, a tool like Fitnit can help keep the whole routine simple: you can log food photos for macros and use phone-based workout tracking for rep counting and form feedback without extra equipment.
Tips
- Weigh blueberries in grams instead of guessing by cup for more accurate calorie tracking.
- Use the USDA raw blueberry value only for plain blueberries, not dried, sweetened, or baked versions.
- If you want a lower-calorie snack, pair blueberries with plain Greek yogurt or cottage cheese instead of sugary toppings.
- Check frozen blueberry labels for added sugar before logging them.
- Remember that 100g is a reference serving; your bowl may be much larger than that.
Sources
- USDA FoodData Central — USDA
- Blueberries: Nutrition and health information — NIH
- Fruit and Vegetables: Getting Started — CDC
- Blueberries and health — Harvard Health Publishing
- Blueberries: Benefits and nutrition — Mayo Clinic
- Blueberries and human health research — PubMed
Frequently Asked Questions
How many calories are in 100g of USDA blueberries?
About 57 calories for raw blueberries.
How many cups is 100g of blueberries?
Roughly 2/3 to 3/4 cup, but it varies with berry size and how the cup is packed.
Are blueberries high in calories?
No. Fresh blueberries are relatively low in calories for the amount of food you get.
Do frozen blueberries have the same calories as fresh?
Usually similar if they are plain and unsweetened, but always check the label for added sugar.
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