How many calories are in 100 g of berries and why the number varies

November 19, 2025 •

3 min read

According to Fatsecret, 100g of generic berries contains approximately 33 calories. However, the specific number of calories can vary significantly depending on the type of berry, with some being higher in natural sugars or water content than others.

Quick Summary

Different types of berries have different calorie counts per 100 grams, influenced by factors like natural sugars and water content. The total calorie intake from berries also depends on serving size and variety.

Key Points

Calorie variation: The calorie count for 100g of berries varies by type, ranging from approximately 32 calories for strawberries to 57 calories for blueberries.
Factors impacting calories: Calorie differences are due to variations in sugar, water, and fiber content among different berry types.
Weight management benefits: Berries are low-calorie and high-fiber, promoting satiety and aiding in weight control.
Dried vs. fresh: Dried berries, like cranberries, have a much higher calorie count per 100g than their fresh counterparts because the sugars are concentrated.
Rich in nutrients: All berries are a nutrient-dense food, providing important vitamins, minerals, and antioxidants, regardless of their specific calorie count.
Versatile and healthy: Berries can be easily incorporated into many meals as a low-calorie, healthy addition, from smoothies to salads and snacks.

Berries are a Low-Calorie, Nutrient-Dense Food

Berries are a cornerstone of many healthy diets, celebrated for their high antioxidant content, fiber, and various vitamins and minerals. For those monitoring their calorie intake, berries are an excellent choice due to their high water content and low caloric density. The term "berries" encompasses a wide range of small fruits, and understanding the nuances in their nutritional profiles is key to informed eating. For example, 100 g of strawberries is reported to contain around 32 calories, making them one of the lowest-calorie options. In contrast, blueberries pack a slightly higher calorie punch, with 100 g containing around 57 calories. This difference is primarily due to the varying amounts of carbohydrates, particularly natural sugars, present in each fruit.

Factors Influencing Calorie Content in Berries

Several factors contribute to the calorie variations between different types of berries. These include:

Sugar content: The primary source of calories in berries comes from natural sugars, such as fructose and glucose. Berries with a higher sugar concentration will naturally have a higher calorie count. This is why a sweeter fruit like a blueberry typically contains more calories than a strawberry.
Water content: The higher the water content, the lower the caloric density. For example, the high water content of strawberries helps keep their calorie count very low, filling you up with fewer calories overall.
Fiber content: Dietary fiber is a form of carbohydrate that your body cannot digest, meaning it doesn't contribute calories. Berries are famously high in fiber, which can affect the net carb count and make them feel more filling.
Processing: The method of preparation can also alter the calorie count. For instance, dried cranberries have a significantly higher caloric density per 100 g compared to fresh cranberries, as the drying process removes water and concentrates the sugars. Freezing, however, generally does not affect the calorie content, though frozen berries may sometimes contain added sugars depending on the brand.

Comparison of Calorie and Nutrient Content for Common Berries

To provide a clearer picture, here is a comparison table of the approximate nutritional values for a 100 g serving of several popular types of berries.


Berry Type	Calories (approx.)	Carbohydrates (g)	Dietary Fiber (g)	Vitamin C (mg)
Strawberries	32	7.7	2.0	58.8
Blueberries	57	14.5	2.4	9.7
Blackberries	43	9.6	5.3	21.0
Raspberries	53	11.9	6.5	26.2
Cranberries (Dried)	308	82.4	5.7	0.2

How Berries Support Weight Management

Berries are often recommended for weight management due to their low-calorie profile and high fiber content. The fiber and water in berries promote satiety, helping you feel full for longer and reducing the urge to snack on higher-calorie foods. This makes them an ideal food for mindful eating and calorie control. Furthermore, berries are naturally sweet, making them a satisfying way to curb sugar cravings without resorting to processed sweets. The vitamins and antioxidants found in berries also contribute to overall health, supporting metabolic function and reducing inflammation. Integrating a variety of berries into your diet is a delicious and effective strategy for anyone looking to maintain or lose weight.

Simple Ways to Incorporate More Berries into Your Diet

Adding more berries to your daily meals is simple and delicious. Here are a few ideas:

Smoothies: Blend a handful of your favorite berries with yogurt, milk, and a spoonful of honey for a quick and nutritious breakfast or snack.
Yogurt parfaits: Layer fresh or frozen berries with Greek yogurt and granola for a satisfying treat.
Salads: Add berries like strawberries or blueberries to green salads for a burst of flavor and color.
Oatmeal: Stir fresh berries into your morning oatmeal to enhance the flavor and nutritional value.
Frozen treats: Freeze berries for a cooling, healthy snack during warmer months.

Conclusion

While a general figure of around 33 calories per 100 g can be used for mixed, generic berries, the precise calorie count depends heavily on the specific berry type. Strawberries are the lowest, while blueberries and raspberries are slightly higher, and dried cranberries are significantly more calorie-dense. The low-calorie nature, combined with the high fiber and antioxidant content, makes berries an excellent addition to any diet, especially for those focused on weight management. By understanding these differences, consumers can make more informed choices to meet their nutritional and health goals. For more in-depth nutritional data and health information on various foods, the FDA offers a comprehensive resource that can help with diet planning.

FDA Guide to Understanding Nutrition Facts Label

Frequently Asked Questions

Strawberries are generally the lowest-calorie berry, with approximately 32 calories per 100 g.

No, freezing does not add calories to berries. The calorie count for 100g of frozen berries is typically the same as 100g of fresh berries, assuming no additional ingredients like sugar have been added.

Dried cranberries have a much higher calorie count than fresh berries, containing approximately 308 calories per 100 g due to the concentration of sugars during the drying process.

No, the calorie count varies significantly. For example, 100 g of blueberries contains 57 calories, while the same amount of strawberries has 32 calories.

Yes, berries are an excellent food for weight loss. Their high fiber and water content help you feel full, and their low caloric density allows you to eat a satisfying portion for fewer calories.

The primary factor is the natural sugar content. Berries with more sugar, like blueberries, have more calories per 100 g than less sugary berries, such as strawberries.

Berries are among the lowest-calorie fruits available. Many other fruits, especially tropical ones like bananas or mangoes, have a higher calorie and sugar content per 100 g.