USDA raw blueberries calories per 100g

USDA FoodData Central lists raw blueberries at about 57 calories per 100 grams. In the same serving, blueberries are mostly water and carbohydrate, with a small amount of protein and very little fat. That is why they can be filling for the calories they provide.

For a quick nutrition snapshot, 100g of raw blueberries is roughly 14.5g carbs, 2.4g fiber, 0.7g protein, and 0.3g fat. The exact values can vary a little by database entry and blueberry variety, but 57 calories per 100g is the standard USDA figure most people use for tracking.

What 100g of blueberries looks like in real life

A 100g serving is smaller than many people expect. It is usually around 2/3 cup of raw blueberries, though the volume can vary depending on berry size and how tightly the cup is packed. If you are meal tracking, weighing the berries is more accurate than eyeballing a cup.

For everyday portions, one cup of raw blueberries is about 148g and around 84 calories. That means a small handful is often closer to 30 to 50 calories, while a generous bowl can climb quickly if you are not measuring.

Why blueberries are a smart fruit choice

Blueberries are not just low in calories; they also provide fiber and naturally occurring plant compounds called anthocyanins, which give them their blue-purple color. Those compounds are one reason blueberries are often included in heart-healthy eating patterns and general fruit recommendations.

Compared with calorie-dense snacks, blueberries can help you add volume, sweetness, and micronutrients without many calories. That makes them useful for weight-conscious eating, breakfast bowls, yogurt toppings, smoothies, and post-workout snacks.

How to track blueberries more accurately

If you are logging food, the best method is to weigh raw blueberries in grams and use the USDA value of 57 calories per 100g. That reduces error from cup measurements, since berry size and packing can change the amount in each serving.

If you use photo-based tracking, portion estimates can still be helpful for a quick log, but grams are better when precision matters. The same idea applies to fitness tracking: accurate inputs improve the quality of the result. Fitnit can help with workout reps and form analysis, but for food logging, pairing photos with measured portions gives the most reliable estimate.

Tips

• Weigh raw blueberries in grams when you want the most accurate calorie count.
• Use 57 calories per 100g as the USDA baseline for raw blueberries.
• Remember that 1 cup of raw blueberries is about 148g, or about 84 calories.
• Keep blueberries with protein foods like yogurt or cottage cheese if you want a more filling snack.
• Freeze extra berries so you can portion them easily for smoothies and oatmeal.