How many calories are in blueberries?
A cup (148 g) has 84 calories. Per 100 grams, blueberries has 57 calories. That cup has about 21 g of carbohydrate, 3.6 g of fiber, and almost no fat. Blueberries are one of the lower-calorie fruits per cup because the berries are mostly water.
Blueberries nutrition facts
| Nutrient | Per cup (148 g) | Per 100 g |
|---|---|---|
| Calories | 84 | 57 |
| Protein | 1.1 g | 0.7 g |
| Carbohydrate | 21.4 g | 14.5 g |
| Fiber | 3.6 g | 2.4 g |
| Sugar | 14.7 g | 10 g |
| Fat | 0.5 g | 0.3 g |
| Vitamin C | 14 mg | 10 mg |
| Potassium | 114 mg | 77 mg |
| Magnesium | 9 mg | 6 mg |
Values from Blueberries, raw (USDA FoodData Central, FDC ID 171711). Figures vary with variety, ripeness, and preparation.
The calories you might not be counting
Plain blueberries are 84 calories per cup, but they rarely stay plain. A handful on top of yogurt is fine; a handful on top of granola with honey drizzled over it adds 200 to 300 calories that get filed under "fruit and yogurt." Blueberry muffins use butter, sugar, and white flour around a few berries, pushing a single bakery muffin past 400 calories. Dried blueberries concentrate the sugar and often have more sugar added, so a quarter-cup of dried hits about 130 calories versus 84 for a full cup of fresh. Blueberry pancakes fold the berries into a batter of flour, eggs, and butter, and most people pour maple syrup on top. The berries are still 57 calories per 100 g. Everything around them is not. Forkd separates the topping from the berry so the base stays visible.
Calories by size
USDA lists one cup at 148 g and about 84 calories. A smaller snack portion of 50 berries (68 g) runs roughly 39 calories. Frozen blueberries have the same nutrition as fresh when measured by weight, but thawed berries release water and pack denser in a measuring cup, so a thawed cup can weigh more and carry slightly more calories than a fresh one.
| Size | Weight | Calories |
|---|---|---|
| Cup | 148 g | 84 |
| 50 berries | 68 g | 39 |
Scanning blueberries with Forkd catches the exact portion and the hidden extras this page just described, the oil, the dressing, the topping a photo alone would miss.
Blueberries calories: common questions
How many calories are in a cup of blueberries?
One cup of raw blueberries (148 g) has about 84 calories, with 21 g of carbohydrate, 3.6 g of fiber, and 14.7 g of natural sugar.
Are blueberries good for weight loss?
Blueberries are low-calorie at 57 per 100 g, high in water, and carry enough fiber (2.4 g per 100 g) to feel filling. They fit a deficit easily in normal portions. The calories that add up come from what you put them on or in.
Do frozen blueberries have the same calories?
Yes. Frozen blueberries have the same nutritional profile as fresh per gram. Because thawed berries release water and settle, a thawed cup may weigh slightly more than a fresh cup, but gram-for-gram the numbers match.
Are blueberries high in sugar?
A cup has about 15 g of natural sugar, which is moderate for fruit and lower than grapes or cherries. The fiber and water content slow absorption, keeping the glycemic impact moderate.
Keep going
Sources: Blueberries, raw (USDA FoodData Central, FDC ID 171711). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice, diagnosis, or treatment. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.