How many calories are in 140 blueberries?

November 29, 2025 •

3 min read

According to USDA data, 1 cup (148 grams) of raw blueberries contains approximately 84 calories, making a 140-gram portion slightly less. This makes figuring out how many calories are in 140 blueberries a straightforward calculation, revealing it to be a low-calorie, nutrient-dense snack.

Quick Summary

A 140-gram serving of raw blueberries contains around 80 calories, while the same amount of frozen berries may have slightly fewer. Both fresh and frozen varieties are low in calories and packed with antioxidants, fiber, and vitamins like C and K.

Key Points

Low Calorie: A 140-gram serving of raw blueberries contains approximately 80 calories, making it a low-calorie addition to any diet.
Antioxidant Powerhouse: Blueberries are rich in anthocyanins, powerful antioxidants that help protect against cell damage and inflammation.
Rich in Fiber: Both fresh and frozen varieties provide a good amount of dietary fiber, which aids digestion and promotes satiety.
Fresh vs. Frozen: Frozen blueberries can have slightly fewer calories per gram than fresh and may even offer enhanced antioxidant availability due to the freezing process.
Versatile Ingredient: Blueberries can be incorporated into many meals, from smoothies and baked goods to oatmeal and salads, offering a nutritional boost.
Nutrient-Dense Snack: As a low-fat and low-sodium food, 140 blueberries offer valuable nutrients like Vitamin C, Vitamin K, and manganese.

Calorie Count for 140 Blueberries

When asking how many calories are in 140 blueberries, the answer is that the calorie content varies slightly depending on whether the berries are fresh or frozen. A 140-gram serving is a standard measurement, roughly equivalent to one full cup of berries. Based on nutritional data, 140 grams of raw blueberries contain approximately 80 calories. This is a very modest amount, especially when considering the significant health benefits packed into that serving size. For frozen blueberries, the calorie count can be marginally lower. Unsweetened frozen blueberries at 140 grams contain around 71 calories. The small difference is likely due to variations in moisture content and ripeness at the time of freezing.

Nutritional Breakdown Beyond Calories

While the calorie count is important for weight management, the true value of blueberries lies in their rich nutritional profile. A 140-gram serving is loaded with essential vitamins, minerals, and antioxidants.

Fiber: An excellent source of dietary fiber, with 140 grams of raw berries providing about 3 grams and frozen providing around 4 grams. Fiber is crucial for digestive health and helps promote a feeling of fullness.
Vitamins: Blueberries are a great source of Vitamin C and Vitamin K. A single cup can provide a significant percentage of the daily recommended value for these vitamins. Vitamin C supports the immune system, while Vitamin K is important for blood clotting and bone health.
Antioxidants: The vibrant blue-purple color of blueberries comes from potent plant compounds called anthocyanins. These flavonoids are powerful antioxidants that protect the body's cells from damage by free radicals, potentially reducing the risk of chronic diseases. Research suggests that freezing blueberries might even make these antioxidants more bioavailable.
Manganese: This essential mineral is abundant in blueberries, with wild varieties being especially rich in it. Manganese is vital for bone formation and metabolism.

Fresh vs. Frozen Blueberries: A Nutritional Comparison

There is often a debate about which form of blueberries is more nutritious. Both fresh and frozen varieties offer immense health benefits, but there are some subtle differences to consider.


Feature	Fresh Blueberries	Frozen Blueberries
Availability	Seasonal, best during summer.	Available year-round.
Calorie Count (per 140g)	~80 calories.	~71-84 calories, depending on type.
Antioxidant Content	High levels, best when consumed soon after harvest.	High levels, freezing can enhance bioavailability of some antioxidants.
Best Use	Snacking, salads, desserts where texture is key.	Smoothies, baked goods, sauces.
Nutrient Preservation	Can decrease during long transport or storage.	Nutrients locked in by freezing at peak ripeness.
Texture After Thawing	Retains firm texture.	Softer texture, ideal for mixing.

How to Incorporate Blueberries into Your Diet

Given their low calorie count and high nutritional value, blueberries are an incredibly versatile food. You can enjoy them in numerous ways throughout the day to boost your antioxidant and fiber intake.

Add them to breakfast: Sprinkle fresh or frozen blueberries over oatmeal, yogurt, or cold cereal for extra flavor and nutrients.
Whip up a smoothie: Blend frozen blueberries with other fruits, leafy greens, and a liquid base for a quick, healthy meal or snack.
Use in baking: Incorporate them into muffins, pancakes, or bread. Frozen blueberries work exceptionally well in baked goods.
Create delicious sauces: Simmer blueberries to create a sauce for topping pancakes, waffles, or even poultry dishes.
Enjoy as a simple snack: A handful of fresh or frozen blueberries is a perfect, low-calorie snack. Freezing them provides a satisfying, cooling treat.

Conclusion

In summary, 140 blueberries, which is about one standard cup, contain a modest amount of calories—around 80 for fresh and slightly less for frozen. This makes them an excellent choice for a healthy diet, offering a wealth of vitamins, fiber, and potent antioxidants for very few calories. Whether you choose fresh or frozen, you are making a smart and delicious choice for your overall health.

For more detailed nutritional information and recipe ideas, you can explore the resources provided by the USDA Agricultural Research Service.

Frequently Asked Questions

A 140-gram serving of unsweetened frozen blueberries contains approximately 71 calories.

Yes, frozen blueberries are nutritionally comparable to fresh ones. Since they are frozen at their peak ripeness, they retain most of their vitamins and antioxidants. Some research even suggests freezing can increase the bioavailability of certain antioxidants.

Dried blueberries are much higher in calories and sugar than fresh or frozen berries. The drying process removes water, which concentrates the sugar and caloric content.

Yes, blueberries are beneficial for weight management. They are low in calories and high in fiber, which helps you feel full and satisfied, reducing overall calorie intake.

Anthocyanins are powerful antioxidants and plant compounds responsible for the vibrant blue color of blueberries. They protect the body's cells from oxidative stress and have been linked to reducing the risk of chronic diseases like heart disease.

Yes, blueberries are generally considered safe for people with diabetes. Despite containing natural sugars, they have a relatively low glycemic index, which helps prevent major spikes in blood sugar levels.

In addition to a low calorie count, 140 blueberries provide dietary fiber, Vitamin C, Vitamin K, and manganese, all of which contribute to overall health.