Calories in Blueberries: Per Cup and Per 100g

One cup (148g) of raw blueberries contains 84 calories, according to USDA FoodData Central (ID 9050) — making them one of the most nutrient-dense, low-calorie fruits you can eat by volume.

Calories and Macros by Portion

The table below covers the most common serving sizes, all sourced from USDA FoodData Central.

Serving	Weight	Calories	Carbs	Fiber	Sugar	Protein	Fat
1 cup	148 g	84 kcal	21.4 g	3.6 g	14.7 g	1.1 g	0.5 g
100 g	100 g	57 kcal	14.5 g	2.4 g	10.0 g	0.7 g	0.3 g
Half cup	74 g	42 kcal	10.7 g	1.8 g	7.4 g	0.6 g	0.2 g
1 oz (28g)	28 g	16 kcal	4.1 g	0.7 g	2.8 g	0.2 g	0.1 g
10 berries (~14g)	14 g	8 kcal	2.0 g	0.3 g	1.4 g	0.1 g	0.1 g

Macros at a Glance

Blueberries are almost entirely carbohydrate — fat and protein are negligible. The carb story is where it gets interesting: of the 21g of carbs per cup, 3.6g is dietary fiber and the remaining ~15g is sugar, primarily fructose and glucose. That fiber slows digestion and moderates the insulin response. Vitamin C (14mg per cup, around 16% of the daily value) and manganese are the standout micronutrients. Anthocyanins — the pigments that make blueberries blue — are potent antioxidants studied for cardiovascular and cognitive benefits, though calorie counts don’t capture their impact.

Does It Fit Your Goals?

Weight loss. At 84 calories per cup, blueberries are a high-volume, low-energy-density food. They take up substantial space on a plate and provide enough sweetness to satisfy cravings without a large calorie cost. Adding a cup to Greek yogurt or oatmeal adds bulk and flavor for roughly the same calories as two bites of a cookie. Use the TDEE calculator to find your daily target, then see how easily a cup of blueberries fits within it.

Blood sugar management. The glycemic index of blueberries sits around 53 (low, under 55 threshold), and the glycemic load per cup is approximately 9 — moderate but manageable, especially when paired with protein or fat. For anyone tracking carbohydrates alongside blood sugar, the net carbs calculator makes it straightforward to calculate the 17.8g net carbs per cup (21.4g total minus 3.6g fiber).

Keto and low-carb. A full cup at ~18g net carbs is a significant portion of a strict 20g/day budget, so keto dieters typically stick to a quarter- or half-cup serving. For context on how fruit fits your macro ratios, see how to calculate your macros.

Athletic performance. The natural sugars provide quick glycogen replenishment post-workout, and the antioxidant load may help reduce exercise-induced inflammation — a genuine evidence-based benefit for active individuals.

Fresh vs. Frozen vs. Dried

Frozen blueberries are nutritionally near-identical to fresh (flash-frozen at peak ripeness). Dried blueberries are a different story: water removal concentrates sugars dramatically — a quarter cup of dried blueberries can top 120 calories and 30g carbs. Canned blueberries in syrup add significant sugar beyond what the fruit naturally contains. When in doubt, stick to fresh or frozen and check the label on any processed form.

Snap a photo of your blueberry bowl and let CalEye log the calories and macros in seconds — no measuring cup required.