How many calories are in 100 g of raw blueberries?

A 100-gram serving of raw blueberries contains about 57 calories. That makes them a relatively low-calorie fruit, especially compared with many packaged snacks and desserts. Most of those calories come from natural carbohydrate, not fat.

USDA data for raw blueberries also shows roughly 14.5 g of carbs, 0.7 g of protein, 0.3 g of fat, and about 2.4 g of fiber per 100 g. The exact values can vary a little by variety and ripeness, but 57 calories is the standard reference point people usually mean when they search for USDA blueberries raw 100 g calories.

What does 100 g of blueberries look like?

One hundred grams is a little less than 1 cup of whole blueberries. In practical terms, it’s a small bowlful or roughly a generous handful and a half, depending on berry size.

That matters because calorie counts can change quickly when you move from grams to cups. A cup of blueberries is often close to 150 g, so it may land near about 85 calories. If you track food by weight, 100 g is the most precise way to log them.

Blueberry nutrition beyond calories

Blueberries are valued not just for calories, but for fiber and micronutrients. They provide vitamin C, vitamin K, and manganese, and they’re known for anthocyanins, the pigments that give blueberries their deep blue color.

The fiber in blueberries can help make the fruit more filling than the calorie count alone suggests. Research on fruits and vegetables also supports eating them regularly as part of a healthy dietary pattern. If you’re tracking meals with a photo-based app, pair blueberries with protein foods like yogurt or cottage cheese to make the snack more satisfying.

How to use blueberries in a calorie-conscious diet

Blueberries are easy to fit into many eating goals because they’re naturally sweet but modest in calories. A 100 g portion works well in oatmeal, smoothies, yogurt bowls, and salads without adding much energy density.

If you’re trying to manage weight, measure calorie-dense toppings carefully. Blueberries themselves are low in calories, but portions can add up when combined with granola, nut butter, syrup, or sweetened yogurt. For workouts, a quick berry-and-yogurt snack can be a practical pre- or post-exercise choice.

Tips

• Weigh blueberries in grams if you want the most accurate calorie count.
• Use 100 g as a reference serving: it’s about 57 calories and roughly 2.4 g of fiber.
• Compare berries by the whole meal, not just the fruit; toppings often add more calories than the blueberries.
• Choose plain yogurt or oats if you want blueberries to stay a low-calorie, filling ingredient.
• If you log workouts and meals, a phone-based tracker like Fitnit can help keep portions and training more consistent.