USDA calories for raw blueberries per 100 g

The USDA value for raw blueberries is 57 calories per 100 g. In the same 100 g portion, blueberries also provide about 14.5 g of carbohydrates, 2.4 g of fiber, 10.0 g of sugars, 0.7 g of protein, and 0.3 g of fat. For most people, the calorie number is the headline, but the fiber and water content are what make blueberries feel filling for their size.

If you are comparing brands or package labels, remember that the USDA figure is for plain raw blueberries only. Added sugar, syrup, dried blueberries, frozen sweetened berries, and blueberry products like muffins or yogurt mix-ins can raise calories quickly.

What 100 g of blueberries looks like

A 100 g portion of raw blueberries is roughly 2/3 cup, though cup-to-gram conversions vary a little depending on berry size and how tightly they’re packed. If you do not have a kitchen scale, using cup measures is still helpful, but weighing is the most accurate way to match USDA data.

For everyday eating, 100 g is a modest snack portion. It’s enough to add color and sweetness to oatmeal, Greek yogurt, smoothies, salads, or cottage cheese without adding many calories.

How blueberries fit into a healthy diet

Blueberries are nutrient-dense because they deliver vitamins, fiber, and plant compounds with relatively few calories. The fiber can support fullness, and the natural sweetness makes them a practical swap for higher-calorie desserts or sugary snacks.

For fitness-focused eating, blueberries work well before or after training when you want carbohydrates without a heavy meal. If you’re building balanced meals around exercise, a fruit portion like blueberries pairs well with protein sources such as yogurt, eggs, cottage cheese, or a protein shake. Fitnit can also help you stay consistent with the training side of that routine by counting reps and checking form from your phone camera.

How to track blueberries more accurately

The biggest tracking errors come from guessing portion sizes. A heaping cup can be very different from a level cup, and a small handful is harder to estimate than it seems. If you want the most accurate calorie count, weigh blueberries in grams and use the USDA raw value of 57 calories per 100 g.

Also check whether you’re logging raw, frozen, or sweetened blueberries. Freezing alone does not usually change calories much, but added sugar does. For mixed foods like smoothies or parfaits, log each ingredient separately so the blueberry count stays accurate.

Tips

• Use a food scale and log blueberries by grams for the most accurate calorie count.
• Treat 100 g as your reference point: raw blueberries = 57 calories.
• Watch for hidden calories in dried, sweetened, or syrup-packed blueberry products.
• Pair blueberries with protein or fat if you want a more filling snack.
• For workout days, use blueberries as an easy carb source alongside a balanced meal.