How Many Calories in Blueberries? Nutrition Facts & Macros
One cup of blueberries (148g) has 84 calories
Protein 1.1g · Carbs 21.4g · Fat 0.5g
Blueberries are one of the most nutrient-dense berries — sweet, convenient, and loaded with antioxidants. Whether you're tracking calories for weight loss, curious about their superfood status, or wondering if they fit a keto diet, knowing the exact nutrition facts matters. Here's everything you need to know about blueberry calories and macros, based on USDA data. Blueberries are about 84% water, making them a hydrating and refreshing snack.
238 kJ · per 100g · Water: 84.21 g
Calorie Calculator: Blueberry
148 g Blueberry contains 84 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (148g) | 84 kcal | 1.1g | 21.4g | 0.5g |
| 1/2 cup (74g) | 42 kcal | 0.5g | 10.7g | 0.2g |
| 100 grams | 57 kcal | 0.7g | 14.5g | 0.3g |
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| Blueberry | 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
57 calories per 100g. Best flavor and texture. Available seasonally (June-August in Northern Hemisphere). Highest water content and freshest antioxidant profile.
Frozen blueberries (unsweetened)
About 57 calories per 100g — virtually identical to fresh. Flash-freezing preserves most nutrients and antioxidants. Available year-round. Excellent for smoothies, baking, and oatmeal toppings.
Dried blueberries
About 317 calories per 100g — over 5x more calorie-dense than fresh due to water removal and often added sugar. Concentrated sugars (~76g per 100g). Much smaller portions needed. Good for trail mix but easy to overconsume.
Frequently Asked Questions
How many calories are in blueberries?
One cup (148g) of raw blueberries contains approximately 84 calories. Per 100g, raw blueberries have 57 calories. A half-cup (74g) has about 42 calories. Blueberries are moderately low in calories compared to many other fruits, though higher than strawberries (32 kcal per 100g).
Are blueberries good for you — what about antioxidants?
Blueberries are exceptionally rich in antioxidants, particularly anthocyanins — the compounds that give them their deep blue color. They provide 9.7mg of vitamin C per 100g, 19.3mcg of vitamin K, and 0.57mg of vitamin E. Studies link regular blueberry consumption to improved brain function, reduced blood pressure, and lower oxidative stress.
Blueberries vs strawberries — which is healthier?
Both are excellent choices. Strawberries are lower in calories (32 vs 57 kcal per 100g) and higher in vitamin C (58.8mg vs 9.7mg). Blueberries have more antioxidants (anthocyanins), more vitamin K (19.3mcg vs 2.2mcg), and more manganese (0.34mg vs 0.39mg). Strawberries are better for weight loss; blueberries edge ahead for antioxidant benefits.
How much sugar is in blueberries?
One cup (148g) of blueberries contains about 14.7g of sugar. Per 100g, blueberries have 9.96g of sugar. This is natural sugar (fructose and glucose), not added sugar. Despite the sugar content, blueberries have a relatively moderate glycemic index of about 53 due to their fiber (2.4g per 100g) and water content.
Are blueberries keto-friendly?
Blueberries are moderate for keto. With 14.49g total carbs and 2.4g fiber per 100g, they have about 12.1g net carbs per 100g. A small serving of 50g (about 1/3 cup) has only 6g net carbs, which can fit a keto diet. However, a full cup (148g) with ~18g net carbs would use most of a daily 20g carb limit. Strawberries (5.7g net carbs per 100g) are more keto-friendly.
Are blueberries a superfood?
While 'superfood' isn't a scientific term, blueberries earn the reputation. They rank among the highest antioxidant foods (ORAC score ~4,669 per 100g). Research links them to improved memory, reduced DNA damage, lower LDL cholesterol oxidation, and anti-inflammatory effects. At 57 calories per 100g with 2.4g fiber, they pack significant nutrition for relatively few calories.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Raspberry | 52 | 1.2g | 11.94g | 0.65g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Orange | 47 | 0.94g | 11.75g | 0.12g |
per 100g
Per 100g, blueberries have 57 kcal — nearly double the calories of strawberries (32 kcal) but lower than bananas (89 kcal) and grapes (69 kcal). They stand out for their exceptionally high antioxidant content among common fruits.
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