USDA blueberries calories per 100g

According to USDA FoodData Central, raw blueberries have 57 calories per 100 grams. That 100-gram serving is the most useful baseline when you’re comparing fruit, tracking macros, or weighing berries on a food scale.

Blueberries are mostly water, so the calorie count stays modest even though they taste sweet. The same 100 grams also contains about 14.5 grams of carbohydrate, roughly 2.4 grams of fiber, and a small amount of protein and fat. In practical terms, blueberries are a calorie-light food that can add volume and flavor to meals.

What 100 grams of blueberries looks like

A 100-gram portion is not huge. It’s roughly 2/3 to 3/4 cup of fresh blueberries, depending on berry size and how tightly they’re packed. If you don’t have a scale, using a measuring cup is the easiest way to get close.

Common portions can help you estimate calories quickly: 1 cup of blueberries is usually around 148 grams, which works out to about 84 calories. A half-cup serving is about 74 grams, or around 42 calories. The exact count varies a little by berry size and source, but USDA 100-gram data is the cleanest benchmark.

How blueberries fit into a healthy diet

Blueberries are a smart choice if you want something sweet without a large calorie hit. They also contribute fiber and are known for their anthocyanins, the pigments that give them their deep blue color. Those compounds are one reason blueberries are often discussed in research on overall diet quality.

That said, blueberries still count toward your daily carbohydrate intake. If you’re tracking macros, the main thing to watch is portion size and what you pair them with. Blueberries work well with Greek yogurt, oats, cottage cheese, smoothies, salads, and post-workout meals.

Using blueberry calories in real life

If you track food intake closely, weighing blueberries is more accurate than eyeballing them. A kitchen scale makes it easy to enter 100 grams directly and avoid surprises from oversized cups or mixed berry servings.

If you’re also trying to stay consistent with workouts, simple feedback tools can help you keep nutrition and training on track. Fitnit can count reps automatically from your phone camera and provide AI-powered form analysis, which is useful for at-home bodyweight work without extra equipment.

Tips

• Use a food scale for the most accurate blueberry calorie count.
• Remember that 100 grams of blueberries is only about 57 calories, but toppings can add up fast.
• Choose plain Greek yogurt or oats instead of sugary add-ins if you want a higher-fiber snack.
• If you log carbs, count blueberries as part of your total even though they’re low in calories.
• For smoothies, weigh the berries before blending so your macro estimate stays accurate.