Calories in Blueberries
Blueberries contain 57 kcal per 100g. Per cup (148g), 84 kcal with 4g of fiber and the highest antioxidant content of common fruits.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup blueberries (~148g) | 84 | 21 | 1.1 | 0.5 | 3.6 |
| 100g blueberries | 57 | 14 | 0.7 | 0.3 | 2.4 |
| 1/2 cup blueberries | 42 | 11 | 0.6 | 0.2 | 1.8 |
| 1 pint blueberries (~340g) | 194 | 49 | 2.6 | 1.1 | 8.2 |
| 1 cup frozen blueberries | 79 | 19 | 0.7 | 0.9 | 4.2 |
About these numbers
Blueberries are among the most polyphenol-rich common foods — the anthocyanins responsible for their blue colour are powerful antioxidants linked to multiple long-term health benefits in epidemiological data. The 2013 Cassidy et al. analysis of the Nurses' Health Study (n=93,600) found 3+ weekly servings of berries was associated with 32% lower myocardial infarction risk in women under 50. The 2020 Krikorian et al. RCT in older adults showed daily blueberry intake improved memory and executive function over 12 weeks.
At 57 kcal per 100g, blueberries are mid-range for fruit calorie density — slightly higher than strawberries (32) but well below bananas (89) or mangoes (60). The fiber content (4g per cup) and moderate GI (53) make them comfortable for diabetes management. Frozen blueberries retain nearly all the nutritional value of fresh and are often more economical year-round.
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Frequently asked questions
- How many calories are in blueberries?
- 1 cup of blueberries (~148g) contains 84 kcal with 21g carbs, 4g fiber, and 1g protein. Per 100g: 57 kcal. A pint (~340g, common produce-aisle clamshell) is ~194 kcal. Frozen blueberries are nutritionally similar to fresh.
- Are blueberries the healthiest fruit?
- Among the most evidence-supported, particularly for cardiovascular and cognitive health. The 2013 Cassidy Nurses' Health Study (n=93,600) found 3+ servings/week of berries reduced MI risk by 32% in younger women. The 2020 Krikorian RCT showed cognitive benefits in older adults. Strawberries have similar polyphenol content with even lower calories. For practical eating, alternating berry types provides variety in polyphenol profiles. "Healthiest" is overstated — but berries are unambiguously beneficial.
- Are blueberries good for diabetes?
- Yes — glycemic index ~53 (low-medium), glycemic load per cup is ~8 (low). The 2010 Stull et al. RCT showed blueberry-supplemented diets improved insulin sensitivity in pre-diabetic adults by ~22% over 6 weeks. The 2012 Cassidy analysis found anthocyanin-rich foods (including blueberries) were associated with reduced T2D incidence. For T2D and prediabetes management, blueberries in standard servings are an excellent fruit choice.
- Fresh or frozen blueberries — does it matter?
- Nutritionally, no meaningful difference. Frozen blueberries are typically frozen within hours of harvest at peak ripeness, preserving the anthocyanins and vitamin C. The 2015 Bouzari et al. study found frozen berries retained 90–100% of antioxidant content compared to fresh. For practical eating: frozen is often cheaper, available year-round, and works well in smoothies, oatmeal, and Greek yoghurt. Fresh is better for snacking and salads. Either choice is excellent.
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