Calories in Blueberries: Per Cup, Handful and 100 g
How many calories are in blueberries – per cup, half cup, handful and 100 g – plus sugar, fiber, frozen and dried blueberries and blueberry muffins.
Blueberries are small, sweet and easy to add to almost anything – yogurt, oatmeal, smoothies or just a bowl on their own. They’re often called a “superfood”. But if you’re counting calories, how many calories do blueberries really have?
The short answer: a cup of blueberries (148 g) has about 84 calories, and 100 g has about 57 calories. A small handful has under 30 calories. Blueberries have fiber, vitamin K and vitamin C, and they’re rich in anthocyanins – the blue pigments that make them so healthy.
Calories in blueberries by portion
Values are for fresh blueberries, from the US Department of Agriculture (USDA FoodData Central):
| Portion | Weight | Calories |
|---|---|---|
| 1 blueberry | 1.4 g | about 1 kcal |
| 10 blueberries | 14 g | 8 kcal |
| 1 small handful (about 35 berries) | 50 g | 28 kcal |
| ½ cup | 74 g | 42 kcal |
| 1 cup | 148 g | 84 kcal |
| 1 pint (about 2 cups) | 300 g | 171 kcal |
| 100 g | 100 g | 57 kcal |
Tip: a cup of blueberries on your breakfast adds only about 84 calories – less than a tablespoon of peanut butter.
Blueberry nutrition facts
| Nutrient | Per 100 g | Per cup (148 g) |
|---|---|---|
| Calories | 57 kcal | 84 kcal |
| Carbohydrates | 14.5 g | 21.5 g |
| – of which sugars | 10.0 g | 14.7 g |
| Fiber | 2.4 g | 3.6 g |
| Protein | 0.7 g | 1.1 g |
| Fat | 0.3 g | 0.5 g |
| Vitamin K | 19 µg | 29 µg |
| Vitamin C | 9.7 mg | 14 mg |
| Potassium | 77 mg | 114 mg |
Blueberries have more sugar than strawberries or raspberries, but they also have fiber. Their anthocyanins are plant pigments that work as antioxidants. Large studies link eating berries often with a lower risk of type 2 diabetes and better heart health.
Calories in blueberry foods
| Food | Portion | Calories |
|---|---|---|
| Frozen blueberries, unsweetened | 1 cup (155 g) | about 80 kcal |
| Dried blueberries, sweetened | ¼ cup (40 g) | about 125–130 kcal |
| Blueberries + plain Greek yogurt (150 g, nonfat) | ½ cup + yogurt | about 130 kcal |
| Oatmeal with blueberries (made with water) | 1 bowl | about 200 kcal |
| Blueberry smoothie (berries, banana, milk) | 16 fl oz | about 250–300 kcal |
| Blueberry jam | 1 tbsp (20 g) | about 50–55 kcal |
| Blueberry pancakes | 2 medium, no syrup | about 300–350 kcal |
| Blueberry muffin (coffee shop) | 1 large | about 400–470 kcal |
Dried blueberries lose their water and often get added sugar, so a quarter cup has more calories than a whole cup of fresh berries. A blueberry muffin is mostly flour, sugar and oil – the berries are a small part of it.
Are blueberries good for weight loss?
Yes. Blueberries are sweet enough to replace a dessert and have fiber that keeps you full. A cup gives you a big, colorful snack for about 84 calories.
How to eat them so they help:
- Fresh or frozen, without sugar: on their own, in yogurt, oatmeal or cottage cheese.
- In smoothies: fine, but a smoothie is easy to drink fast – measure the banana, juice and honey you add.
- In muffins, pies and pancakes: these are treats with some berries in them, not a fruit portion.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.
Blueberries and blood sugar
Blueberries have a low to medium glycemic index of about 53. Thanks to their fiber, a portion of fresh blueberries doesn’t raise blood sugar much, so they’re a good fruit for people with diabetes. See our list of low glycemic fruits.
On a keto diet, half a cup has about 9 g of net carbs – fine as an occasional topping, but a full cup is too much for most keto plans.
How to eat more blueberries
- Keep a bag of frozen blueberries – they’re cheap, healthy and last for months.
- Add a handful to breakfast: oatmeal, Greek yogurt or cottage cheese.
- Blend them into a smoothie with spinach and milk or yogurt.
- Eat them as dessert instead of cookies or ice cream.
- Choose fresh or frozen over dried – you get more fruit for fewer calories.
Count the calories in your blueberries without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free
You can also read how many calories are in strawberries and in kiwi, or see our list of low calorie snacks.
The bottom line
A cup of blueberries has about 84 calories, half a cup about 42 and 100 g about 57. Blueberries are rich in fiber, vitamin K and antioxidants, and they’re a great swap for desserts when you’re losing weight. Choose fresh or frozen berries without sugar, and treat muffins, jams and dried blueberries as treats.
FAQ
How many calories are in a cup of blueberries?
A cup of fresh blueberries (148 g) has about 84 calories, 21 g of carbs, 15 g of sugar and 3.6 g of fiber.
How many calories are in a handful of blueberries?
A small handful (about 50 g, or 35 berries) has about 28 calories. Half a cup (74 g) has about 42 calories.
How many calories are in 100 g of blueberries?
About 57 calories. 100 g of fresh blueberries has 14.5 g of carbs, 10 g of sugar, 2.4 g of fiber and 0.7 g of protein.
Are blueberries good for weight loss?
Yes. They're low in calories, sweet and high in fiber. A cup is a filling snack or dessert for about 84 calories. Watch muffins, jams and dried blueberries, which have much more sugar.
Can you eat blueberries on keto?
In small amounts. Half a cup has about 9 g of net carbs, which is a big part of a keto day. A small handful on yogurt fits better. Raspberries and blackberries have fewer net carbs.
Are frozen blueberries as healthy as fresh?
Yes. Frozen blueberries without sugar have about the same calories, fiber and antioxidants as fresh ones. They're picked ripe and frozen quickly, so they're a great choice all year.
