Calories in blueberries.
57 kcal per 100 g.
Blueberries, raw · SR Legacy (2018-04) · USDA FDC 171711
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 57 kcal | 57 kcal |
| Protein | 0.74 g | 0.74 g |
| Carbohydrates | 14.5 g | 14.5 g |
| Fat | 0.33 g | 0.33 g |
| Fibre | 2.4 g | 2.4 g |
| Sugars | 9.96 g | 9.96 g |
| Saturated fat | 0.03 g | 0.03 g |
| Sodium | 1 mg | 1 mg |
| Salt (calculated from sodium) | 0.0025 g | 0.0025 g |
| Vitamin A (RAE) | 3 ug | 3 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.57 mg | 0.57 mg |
| Vitamin K (phylloquinone) | 19.3 ug | 19.3 ug |
| Vitamin C | 9.7 mg | 9.7 mg |
| Thiamin | 0.04 mg | 0.04 mg |
| Riboflavin | 0.04 mg | 0.04 mg |
| Niacin | 0.42 mg | 0.42 mg |
| Vitamin B6 | 0.05 mg | 0.05 mg |
| Folate, total | 6 ug | 6 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 77 mg | 77 mg |
| Calcium | 6 mg | 6 mg |
| Phosphorus | 12 mg | 12 mg |
| Magnesium | 6 mg | 6 mg |
| Iron | 0.28 mg | 0.28 mg |
| Zinc | 0.16 mg | 0.16 mg |
| Selenium | 0.1 ug | 0.1 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.06 mg | 0.06 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Blueberries are 57 kcal per 100 g raw and cooking them concentrates rather than changes: a compote loses water and gains whatever sugar went in, which is usually the larger of the two effects. Frozen blueberries are the same fruit at the same figure. Dried blueberries are not — drying removes the water that makes the fresh number low, and sugar is almost always added on top.
Logging this food
A cup is 148 g and 84 kcal; fifty berries are 70 g and 40. Berries are one of the few foods where a handful is a reasonable unit, because the fruit is small and uniform. What is not reasonable is the yoghurt, granola or cream underneath — on a typical bowl those are several times the berries.
Swaps and alternatives
Strawberries are 32 kcal per 100 g and raspberries 52, so blueberries are the densest of the three by a little. Sweet cherries are 63 and grapes 69. All five are within 37 kcal per 100 g of each other, which means the choice among berries is about taste, not arithmetic.