Calories in Blueberries

How Many Calories Are in Blueberries?

A one-cup serving of fresh blueberries contains about 84 calories. By weight, blueberries come in at roughly 57 calories per 100 grams, putting them among the lower-calorie fruits while delivering an outsized nutritional punch. A casual handful — about a quarter cup — is only around 23 calories.

Like most berries, blueberries are almost entirely carbohydrate, with a useful amount of fiber and only trace fat and protein. What makes them special is not the calorie count but their density of antioxidants, which is among the highest of any common fruit.

Blueberry Calories by Serving

Serving	Amount	Calories	Carbs (g)	Sugar (g)	Fiber (g)
10 berries	~15 g	~9	2	1.5	0.4
Quarter cup	~37 g	~21	5	4	0.9
Half cup	~74 g	~42	11	7.5	1.8
One cup	~148 g	~84	21	15	3.6
100 grams	100 g	~57	14	10	2.4

Plain frozen blueberries match fresh exactly. Dried blueberries, in contrast, run roughly 300 to 350 calories per 100 grams and often contain added sugar, making them far more concentrated than the fresh fruit.

Fresh vs Frozen vs Dried Blueberries

For calorie counting, fresh and plain frozen blueberries are interchangeable — both are about 84 calories per cup. Frozen blueberries are picked at peak ripeness and flash-frozen, so they retain most of their antioxidants and are often cheaper year-round. Dried blueberries are an entirely different story: removing the water concentrates the sugar and calories, and most brands add extra sugar, so a small handful can carry as many calories as several cups of fresh berries. Stick to fresh or frozen for the best calorie-to-nutrition ratio.

Macros and Nutrition in Blueberries

A cup of blueberries provides about 21 grams of carbohydrate, 3.6 grams of fiber and 15 grams of natural sugar, with essentially no fat or protein. They are an excellent source of vitamin C, vitamin K and manganese, but their claim to fame is anthocyanins — the blue-purple pigments that act as powerful antioxidants and are tied in research to brain and heart health. Blueberries have one of the highest antioxidant capacities (ORAC values) of any commonly eaten fruit, all while staying low in calories.

Do Blueberries Fit a Healthy Diet?

Blueberries are close to an ideal snack fruit for almost any diet. They are low in calories, rich in fiber and water, and packed with antioxidants that few other foods can match per calorie. They make a great topping for oatmeal or yogurt, a natural sweetener for smoothies, and a satisfying stand-in for sugary desserts. The only real watch-out is dried and sweetened versions, where the calorie and sugar content jumps dramatically. Fresh or frozen, a cup a day is a nutrient-dense, low-calorie habit.