How many calories are in 50g of frozen blueberries?

November 19, 2025 •

3 min read

According to nutritional data, 50 grams of plain, unsweetened frozen blueberries contains approximately 26 calories. This low-calorie count makes frozen blueberries an excellent and flavorful addition to smoothies, oatmeal, and other snacks without adding excessive energy to your diet.

Quick Summary

This article details the precise calorie count for 50g of frozen blueberries and explores the full nutritional profile of this low-calorie, antioxidant-rich fruit. It also offers a comparison between fresh and frozen varieties, along with creative ways to incorporate them into your daily meals.

Key Points

Low Calorie Count: A 50g serving of unsweetened frozen blueberries contains approximately 26 calories, making it a very low-calorie fruit choice.
Rich in Antioxidants: Freezing blueberries helps lock in and may even increase the bioavailability of powerful antioxidants like anthocyanins.
Comparable to Fresh Blueberries: Nutritionally, frozen blueberries are very similar to fresh ones, offering consistent nutrients year-round.
Versatile Ingredient: Frozen blueberries can be used straight from the freezer in smoothies, oatmeal, sauces, and baked goods.
Supports Overall Health: Regular consumption of blueberries contributes to improved brain function, heart health, and digestive wellness.
Great Source of Fiber: A 50g serving provides about 1 gram of dietary fiber, which aids digestion and promotes satiety.
Good for the Brain: Blueberries are known as 'brain berries' for their potential to enhance memory and focus.

Frozen Blueberries: A Low-Calorie, Nutrient-Dense Snack

A 50-gram serving of frozen blueberries is a small yet mighty addition to a healthy eating plan. At just around 26 calories, it's a minimal energy investment for a significant return in flavor and nutrition. The primary source of these calories is carbohydrates, with a negligible amount coming from fat and protein. This makes them a perfect food for those who are watching their caloric intake but still want to enjoy a sweet, natural treat.

Detailed Nutritional Breakdown of 50g Frozen Blueberries

Beyond just the calorie count, a 50g portion of frozen blueberries offers a host of other valuable nutrients that contribute to overall health. Below is a closer look at what this small serving contains:

Carbohydrates: Approximately 6 grams, with about 5 grams being net carbs.
Fiber: Around 1 gram, which aids in digestion and promotes a feeling of fullness.
Sugar: About 4 grams, a naturally occurring sugar content that is well-balanced by the fiber.
Fat: A very small amount, typically 0.3 grams.
Vitamins: This portion provides some Vitamin K (around 7% of the Daily Value) and a small amount of Vitamin C.
Antioxidants: Blueberries are famous for their high levels of antioxidants, particularly anthocyanins, which are retained well during the freezing process.

Fresh vs. Frozen Blueberries: A Nutritional Comparison

Contrary to popular belief, frozen blueberries often hold their own against their fresh counterparts in terms of nutritional value. Here is a table comparing the general nutrition of fresh vs. frozen blueberries per 100g, based on available data:


Nutrient	Fresh Blueberries (approx. per 100g)	Frozen Blueberries (approx. per 100g)
Calories	57 kcal	51 kcal
Total Carbohydrates	14.5 g	12 g
Dietary Fiber	2.4 g	3 g
Vitamin K	19.3 mcg	16 mcg
Vitamin C	9.7 mg	3 mg
Manganese	0.3 mg	0.1 mg
Antioxidants	High levels	High levels (freezing may increase bioavailability)

As the table indicates, the nutritional differences are minimal. In fact, some studies suggest that the freezing process can make the powerful anthocyanin antioxidants more readily available for the body to absorb. This happens because the ice crystals formed during freezing break down the fruit's cell walls.

Health Benefits of Blueberries, Fresh and Frozen

Whether you choose fresh or frozen, including blueberries in your diet offers numerous health advantages. Their rich antioxidant content, particularly anthocyanins, provides several benefits:

Boosts Brain Health: Anthocyanins are linked to improved memory and cognitive function.
Promotes Heart Health: Regular consumption can help lower blood pressure and improve overall heart health.
Supports Digestive Health: The high fiber content aids digestion and helps prevent constipation.
Provides Essential Vitamins and Minerals: Blueberries are a good source of Vitamin K, Vitamin C, and Manganese, among others.

How to Incorporate 50g of Frozen Blueberries into Your Diet

Frozen blueberries are incredibly versatile. You don't need to thaw them to enjoy their benefits; you can use them straight from the freezer. Here are some simple ideas to use a 50g portion:

Add to Smoothies: Blend with yogurt or a milk of your choice for a quick, refreshing, and nutrient-packed smoothie.
Mix into Oatmeal or Cereal: Stir them into your morning oatmeal or sprinkle them on top of cereal. They will thaw slightly and add a burst of flavor.
Create a Simple Sauce: Gently heat with a splash of water and a dash of sweetener (like maple syrup) to create a delicious topping for pancakes or waffles.
Enjoy as a Cool Snack: Eat them directly from the freezer for a naturally sweet, icy treat, especially in warmer weather.
Bake into Goods: Add them to muffins or pancakes. Coating them lightly with flour first can help prevent them from sinking to the bottom.

Conclusion

In summary, 50 grams of frozen blueberries contains a modest number of calories, roughly 26, and is an excellent source of antioxidants and other nutrients. Far from being nutritionally inferior, frozen blueberries can even have some advantages over fresh, such as enhanced antioxidant availability due to the freezing process. Their long shelf life and consistent nutritional profile make them a convenient and healthy choice for year-round consumption. By incorporating this simple fruit into your diet, you can easily boost your intake of valuable vitamins, minerals, and disease-fighting compounds.

For more detailed nutritional information, consult the USDA National Nutrient Database.

Frequently Asked Questions

No, frozen blueberries are not less healthy than fresh ones. They are typically picked at peak ripeness and frozen quickly, which locks in their nutrients. Some studies even suggest that the freezing process can enhance the bioavailability of certain antioxidants.

Yes, absolutely. Using frozen blueberries straight from the freezer is ideal for making smoothies. They help to create a thick, cold, and refreshing texture without the need for additional ice.

The majority of the calories in frozen blueberries come from carbohydrates, specifically natural sugars and fiber.

There can be slight variations, but wild frozen blueberries generally have a similar, low-calorie count. For example, 50g of wild frozen blueberries contains approximately 29 calories, which is very close to regular frozen blueberries.

To prevent the color from bleeding, try coating the frozen blueberries in a light dusting of flour or cornstarch before folding them into your batter. This helps to absorb excess moisture and keeps the berries intact.

Frozen blueberries are a good source of dietary fiber, which promotes regular bowel movements and supports overall digestive health.

Frozen blueberries are often more cost-effective, especially when fresh blueberries are out of season. Their long shelf life also helps reduce food waste, which can save money in the long run.

Yes, the anthocyanins found in blueberries are known for their antioxidant properties that protect against cellular damage and have been linked to improved memory and brain health.