Do Blueberries Have High Calories? The Truth About This Superfood

December 1, 2025 •

2 min read

At approximately 85 calories per cup (148g), fresh blueberries are a low-calorie fruit, a fact that often surprises those concerned about their sugar and energy intake. This tiny berry, celebrated for its antioxidant properties, is a smart addition to any diet focused on health and weight management.

Quick Summary

Blueberries are not high in calories; they are a nutrient-dense, low-calorie fruit with high water and fiber content. Their nutritional profile makes them an excellent choice for supporting weight management goals and overall health.

Key Points

Low Calorie: Fresh and frozen blueberries contain approximately 85 calories per cup, making them a low-energy-density fruit.
High in Water and Fiber: The high water content and fiber help promote satiety, keeping you feeling full for longer on fewer calories.
Dried vs. Fresh: Dried blueberries are significantly more calorie-dense due to the removal of water, requiring mindful portion control.
Rich in Antioxidants: Blueberries are loaded with antioxidants, particularly anthocyanins, which offer numerous health benefits beyond their caloric value.
Supports Weight Management: Their low glycemic index and ability to curb cravings make them a helpful tool for weight loss and maintaining a healthy weight.
Nutrient Powerhouse: Beyond calories, blueberries provide a good source of Vitamin C, Vitamin K, and manganese.

Understanding the Low-Calorie Nature of Blueberries

Despite their sweet flavor, fresh and frozen blueberries are genuinely low in calories. A standard 1-cup serving (approximately 148 grams) contains around 85 calories. This amount is a small fraction of an average daily caloric intake. The low-calorie density is largely due to their high water content, making them useful for "volume eating" and calorie management.

The Caloric Difference: Fresh, Frozen, and Dried

The caloric content of blueberries varies with preparation:

Fresh and Frozen: Both forms are calorically similar as freezing preserves nutritional value. They offer low-calorie benefits and are available year-round.
Dried: Removing water makes dried blueberries calorie-dense. A small portion can equal the calories of a full cup of fresh berries. A cup of dried berries can exceed 300-400 calories. Portion control is crucial for dried blueberries when managing calorie intake.

How Blueberries Support Weight Management

Blueberries contain properties that aid weight management:

Promotes Satiety: About 3.6 grams of fiber per cup helps you feel full longer, potentially reducing overall calorie consumption. Fiber also slows digestion and sugar absorption, stabilizing blood sugar.
Low Glycemic Index: Blueberries don't cause sharp blood sugar spikes, which helps prevent energy crashes and cravings for high-calorie foods.
Boosts Metabolism: Compounds like anthocyanins may support fat metabolism, potentially increasing fat burning when part of a balanced diet.

Blueberry Nutrition vs. Other Common Fruits

Here's how blueberries compare nutritionally to other fruits per 100g:


Fruit (per 100g)	Calories	Fiber (g)	Key Advantage
Blueberries	~57	2.4	High antioxidants, low calories
Strawberries	~32	2.0	Slightly lower calories, very high Vitamin C
Raspberries	~52	6.5	Highest fiber content, aids digestion
Banana	~90	2.6	Higher calories, but excellent source of potassium

A Powerhouse of Nutrients Beyond Calories

Blueberries are rich in vitamins, minerals, and antioxidants essential for health. Learn more about the health benefits of blueberries from USDA ARS research.

Rich in Antioxidants: Blueberries are among the highest in antioxidants, especially anthocyanins, which protect cells from damage.
Packed with Vitamins and Minerals: A cup offers significant Vitamin K, Vitamin C, and Manganese, vital for bone health, immunity, and metabolism.
Supports Heart and Brain Health: Antioxidants are linked to improved heart health, potentially lowering blood pressure and cholesterol. Regular consumption may also enhance memory and cognitive function.

Simple Ways to Incorporate Blueberries into Your Diet

Adding blueberries to your diet is easy and tasty. Enjoy them fresh, frozen, or in recipes:

Breakfast Boost: Top yogurt, oatmeal, or pancakes with blueberries.
Refreshing Smoothie: Blend frozen blueberries with a protein source.
Savory Salad: Add fresh blueberries to salads for a sweet and tangy element.
Healthy Dessert: Enjoy a bowl of fresh blueberries with yogurt or cinnamon.

Conclusion: Blueberries Are a Smart, Low-Calorie Choice

Fresh and frozen blueberries are a low-calorie, nutrient-dense fruit perfect for almost any diet. Their fiber, water, and antioxidants provide satiety, support metabolism, and offer health benefits without high calories. By choosing fresh or frozen and controlling portions of dried berries, you can enjoy this superfood while managing calorie intake and health goals.

Frequently Asked Questions

While blueberries contain natural sugars (fructose and glucose), their low glycemic index, coupled with a high fiber content, prevents them from causing major spikes in blood sugar levels.

A standard 1-cup serving of fresh blueberries, which is about 148 grams, contains approximately 85 calories.

Yes, compared to fresh or frozen, dried blueberries are much more calorie-dense. The dehydration process concentrates their natural sugars, meaning a smaller portion contains more calories.

No, freezing does not affect the calorie content. Frozen blueberries have the same low-calorie count and nutritional value as fresh ones, making them a great alternative.

Blueberries are lower in calories than many other fruits. For example, 100g of blueberries has around 57 calories, while a similar weight of bananas contains about 90 calories.

Yes, blueberries can assist with weight loss. Their low-calorie count, high fiber content, and ability to promote satiety make them an excellent addition to a weight management plan.

The calories in blueberries come primarily from their carbohydrates, which are mostly natural sugars. They contain minimal fat and a small amount of protein.

Absolutely. Thanks to their low-calorie density and high fiber, a serving of blueberries provides a satisfying snack without a high caloric impact, helping you manage hunger.