Calories in blueberries
Raw. 57 kcal (238 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Blueberries are a low-energy fruit at 57 kcal (238 kJ) per 100 g, and almost all of that energy comes from natural sugars and other carbohydrate. The berries are about 84% water, with very little protein or fat. What stands out is not one big nutrient but a modest spread of vitamin K, manganese and fibre, plus the pigments that give them their deep blue colour.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 148 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 84 kcal | – |
| Energy | 353 kJ | – |
| Protein | 1.1 g | 2% |
| Total fat | 0.5 g | <1% |
| Saturated | 0.04 g | <1% |
| Monounsaturated | 0.07 g | – |
| Polyunsaturated | 0.22 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 21.4 g | 8% |
| Sugars | 14.74 g | – |
| Starch | 0.04 g | – |
| Fibre | 3.6 g | 13% |
| Water | 124.6 g | – |
| Vitamins | ||
| Vitamin A | 4.4 µg | <1% |
| Vitamin C | 14.4 mg | 16% |
| Vitamin E | 0.844 mg | 6% |
| Vitamin K | 28.6 µg | 24% |
| Thiamin (B1) | 0.055 mg | 5% |
| Riboflavin (B2) | 0.061 mg | 5% |
| Niacin (B3) | 0.619 mg | 4% |
| Pantothenic acid (B5) | 0.184 mg | 4% |
| Vitamin B6 | 0.077 mg | 5% |
| Folate | 8.9 µg | 2% |
| Choline | 8.9 mg | 2% |
| Minerals | ||
| Calcium | 8.9 mg | <1% |
| Iron | 0.414 mg | 2% |
| Magnesium | 8.9 mg | 2% |
| Phosphorus | 17.8 mg | 1% |
| Potassium | 114 mg | 2% |
| Sodium | 1.5 mg | <1% |
| Zinc | 0.237 mg | 2% |
| Copper | 0.084 mg | 9% |
| Manganese | 0.497 mg | 22% |
| Selenium | 0.148 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup | 148 | 84 | 353 | 1.1 | 21.4 | 0.5 |
| 50 berries | 68 | 39 | 162 | 0.5 | 9.9 | 0.2 |
| 1 small handful (40 g) | 40 | 23 | 95 | 0.3 | 5.8 | 0.1 |
Things worth knowing
- One cup of blueberries (148 g) has about 84 kcal / 353 kJ, while a small 40 g handful is about 23 kcal / 95 kJ.
- Dried sweetened blueberries are a different food for energy purposes: USDA lists them at 317 kcal per 100 g, more than five times the fresh fruit, because the water is gone and sugar is added.
- Frozen unsweetened blueberries come in slightly lower at 51 kcal per 100 g, so frozen is a fair swap for fresh in smoothies and baking.
- A cup provides roughly 29 µg of vitamin K (about 24% of the Daily Value) and around 3.6 g of fibre.
Converting these figures
One 1 cup of blueberries is 84 kcal, which is 353 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 419 g of blueberries to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 37 fruits in one table →
Source: USDA FoodData Central, SR Legacy 09050. Values are averages; individual samples vary with variety, growing conditions, and preparation.