How Many Calories in Blueberries? Nutrition Facts & Macros
A cup of blueberries (148g) has 84 calories
Protein 1.1g · Carbs 21.4g · Fat 0.5g
Blueberries are one of nature's most nutrient-dense fruits — low in calories, packed with antioxidants, and delicious fresh or frozen. Whether you're adding them to smoothies, yogurt, or eating them by the handful, knowing the exact nutrition facts helps you make informed choices. Here's everything you need to know about blueberry calories and macros, based on USDA data. Blueberries are about 84% water and are famous for their high anthocyanin content — the powerful antioxidant that gives them their deep blue color.
238 kJ · per 100g · Water: 84.21 g
Calorie Calculator: Blueberries
148 g Blueberries contains 84 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (148 g) | 84 kcal | 1.1g | 21.4g | 0.5g |
| 1 handful (50 g) | 29 kcal | 0.4g | 7.2g | 0.2g |
| 100 grams | 57 kcal | 0.7g | 14.5g | 0.3g |
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Blueberries — Nutrition Facts
| Blueberries | per 100g |
|---|---|
| Calories | 57 kcal |
| Protein | 0.74 g |
| Fat | 0.33 g |
| Carbs | 14.49 g |
| Fiber | 2.4 g |
| Sugar | 9.96 g |
| Sodium | 1 mg |
| Potassium | 77 mg |
| Magnesium | 6 mg |
| Phosphorus | 12 mg |
| Vitamin C | 9.7 mg |
| Vitamin B6 | 0.052 mg |
| Folate | 6 mcg |
| Manganese | 0.336 mg |
| Water | 84.21 g |
Source: USDA FoodData Central (FDC ID: 171711) · Data verified April 2026
Variations
Fresh blueberries (raw)
57 kcal per 100g. Fresh raw blueberries at their natural state. Best nutritional profile — anthocyanins and vitamin C are at their peak. Choose firm, plump berries with a silvery-blue bloom (natural protective coating).
Frozen blueberries
Approximately 57 kcal per 100g — nutritionally equivalent to fresh. Frozen at peak ripeness, they may retain more antioxidants than off-season fresh berries that travel long distances. More affordable, available year-round, and perfect for smoothies, oatmeal, and baking.
Dried blueberries
Approximately 317 kcal per 100g — over 5x the calories of fresh blueberries. Water is removed, concentrating sugars (~68g per 100g). Many commercial dried blueberries have added sugar. Check the label for "no sugar added" versions. Use sparingly as a topping for oatmeal or salads, not as a snack by the handful.
Dietary Perspectives
For Weight Loss
Blueberries are very low in calories at 57 kcal per 100g. A cup (148g) provides only 84 kcal — a satisfying snack with excellent nutritional value. The 84% water content and 2.4g of fiber per 100g help with satiety. Their natural sweetness satisfies sugar cravings at minimal calorie cost. Add to yogurt, oatmeal, or eat as a standalone snack.
For Athletic Performance
Blueberries are a good pre-workout carb source with 14.5g of carbs per 100g. Their anthocyanins may reduce exercise-induced oxidative stress and improve recovery — several studies link blueberry consumption to reduced muscle soreness after intense exercise. Easy to digest and gentle on the stomach. Add to post-workout smoothies with protein for optimal recovery.
For Keto
NOT ideal for keto — blueberries have 12.1g net carbs per 100g (14.49g carbs minus 2.4g fiber), which is too high for strict keto. A full cup (148g) would use 17.9g of net carbs — almost an entire daily keto allowance. However, a small portion of 25-50g (3-6g net carbs) can fit as an occasional treat. Use frozen for smoothies in carefully measured portions. Among fruits, berries are still the best keto option — but strawberries (5.7g net carbs per 100g) or raspberries (5.4g) are much more keto-friendly.
Frequently Asked Questions
How many calories are in blueberries?
A cup of blueberries (148g) contains approximately 84 calories. Per 100g, raw blueberries have 57 calories. A handful (50g) has about 29 calories. Blueberries are very low in calories, making them a great snack that won't blow your calorie budget.
Are blueberries a superfood?
Yes — blueberries are widely considered a superfood due to their extremely high anthocyanin content. Anthocyanins are the pigments that give blueberries their deep blue color and act as powerful antioxidants. Research links regular blueberry consumption to improved brain health, better heart function, and reduced oxidative stress. They also provide vitamin C (9.7 mg per 100g) and manganese (0.336 mg per 100g).
Are blueberries keto-friendly?
Not ideal for strict keto. Blueberries have 12.1 g of net carbs per 100g (14.49g carbs minus 2.4g fiber). A full cup (148g) would use nearly 18g of net carbs — close to a full day's keto limit. However, a small portion of 25-50g (3-6g net carbs) can work as an occasional keto treat.
Are fresh or frozen blueberries better?
Nutritionally, frozen blueberries are equivalent to fresh — and may even retain more antioxidants. They're flash-frozen at peak ripeness, locking in nutrients that can degrade during transport of fresh berries. Frozen are also more affordable and available year-round. For smoothies and baking, frozen work perfectly. For snacking, fresh are more enjoyable.
How many blueberries can I eat per day?
One cup (148g, about 84 calories) is a standard healthy serving and a great daily target. This provides a significant antioxidant boost without excessive sugar intake. Even two cups (168 calories) is reasonable for active individuals. There's no upper limit from a health perspective — blueberries are safe to eat generously.
Blueberries vs strawberries — which is healthier?
Both are excellent, but they differ: blueberries have more calories (57 vs 32 kcal per 100g), more sugar (10.0 vs 4.9g), and significantly more anthocyanins (antioxidants). Strawberries have more vitamin C (58.8 vs 9.7 mg) and fewer carbs (7.7 vs 14.5g), making them more keto-friendly. For antioxidants, choose blueberries. For low-carb diets, choose strawberries.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blueberries | 57 | 0.74g | 14.49g | 0.33g |
| Watermelon | 30 | 0.61g | 7.55g | 0.15g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
| Apple | 52 | 0.26g | 13.81g | 0.17g |
per 100g
Per 100g, blueberries have 57 kcal — more than watermelon (30 kcal) and strawberries (32 kcal), but less than bananas (89 kcal). Blueberries have more sugar (10.0g) than watermelon (6.2g) but far more antioxidants (anthocyanins). For the lowest calories, choose watermelon; for the best antioxidant punch, choose blueberries.
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