USDA calories for raw blueberries per 100g

USDA FoodData Central lists raw blueberries at about 57 calories per 100 grams. That makes blueberries a relatively calorie-light fruit, especially compared with many packaged snacks and desserts.

In the same 100-gram serving, blueberries provide roughly 14.5 grams of carbohydrate, 2.4 grams of fiber, about 10 grams of natural sugar, less than 1 gram of protein, and almost no fat. If you’re counting calories, the main takeaway is that a moderate bowl of blueberries adds volume and sweetness without adding many calories.

Keep in mind that exact numbers can vary a little by variety, ripeness, and whether you’re measuring by weight or by cup.

What 100 grams of blueberries looks like

A 100-gram portion is smaller than many people expect. For fresh blueberries, it is usually a little under 1 cup, depending on berry size and how tightly they’re packed.

If you eat blueberries by the cup, you may be closer to 140–150 grams for 1 cup, which means the calories will be higher than the 100-gram USDA reference. That’s why weighing fruit is the most accurate method when you want precise tracking.

This is especially useful if you’re using meal photos or a food log to estimate macros. A handful can look similar to a full cup on camera, so comparing your portion to a known weight helps avoid over- or underestimating.

Nutrition beyond calories

Blueberries are valued not just for their calorie count but also for their nutrient profile. They provide fiber, vitamin C, vitamin K, and plant compounds called anthocyanins, which give blueberries their blue-purple color.

The fiber in blueberries can help you feel fuller than you might expect from a 57-calorie food. That makes them useful in breakfast bowls, yogurt, oatmeal, and smoothies when you want sweetness without a big calorie load.

For most people, blueberries are best thought of as a nutrient-dense fruit: low in calories, easy to portion, and simple to fit into a balanced eating pattern.

How to use blueberries in real life

If your goal is weight management, blueberries can replace higher-calorie snacks while still feeling satisfying. Try pairing them with Greek yogurt, cottage cheese, or a small handful of nuts for a more filling snack.

If you track workouts and meals together, pairing food logging with exercise tracking can make calorie targets easier to understand. Fitnit can help with at-home workouts by counting reps from your phone camera and analyzing form, which can support more consistent training.

For the most accurate calorie estimate, log blueberries by weight rather than by volume whenever possible. That is the simplest way to match USDA numbers to the portion you actually ate.

Tips

• Weigh blueberries if you want the closest match to USDA calories per 100g.
• Remember that 1 cup is usually more than 100g, so cup-based estimates can be off.
• Pair blueberries with protein or fat if you want a snack that lasts longer.
• Use frozen unsweetened blueberries if fresh fruit is out of season; check the label for added sugar.
• If you track meals from photos, include the container size or a reference object to improve portion estimates.