How many calories are in a 1/4 cup of berries?

January 3, 2026 •

3 min read

Berries are widely regarded as one of the most nutrient-dense and lowest-calorie fruits available. When asking "how many calories are in a 1/4 cup of berries?", the answer varies slightly depending on the specific type, but they are all excellent choices for a healthy diet.

Quick Summary

A 1/4 cup serving of fresh berries is a very low-calorie snack, with the exact amount dependent on the variety. It is a smart, nutritious, and filling option for mindful eating.

Key Points

Low Calorie: A 1/4 cup of fresh berries contains very few calories, typically ranging from 13 to 21 kcal depending on the variety.
Berry-Specific Counts: Blueberries have around 21 calories per 1/4 cup, raspberries have about 16, blackberries contain 15, and sliced strawberries contain just 13.
Nutrient-Dense: Despite their low-calorie nature, berries are packed with vital nutrients, including antioxidants, vitamins, and fiber.
Fiber Rich: Raspberries and blackberries are particularly high in dietary fiber for their serving size, which helps with satiety and digestion.
Preparation Matters: Opt for fresh or unsweetened frozen berries to avoid excess calories from added sugars.
Versatile Snack: Berries are an excellent and easy addition to breakfast foods, salads, or as a simple, sweet snack.

Berries: A Low-Calorie Nutritional Powerhouse

Berries are a fantastic addition to any diet, offering a wealth of vitamins, minerals, and antioxidants for minimal calories. They are a particularly popular choice for those managing their weight or simply looking for a healthy snack option. Understanding the caloric content of a standard 1/4 cup serving helps in accurately tracking intake and fitting these fruits into a balanced meal plan.

Calorie Breakdown for Common Berry Types

While all fresh berries are low in calories, there are slight variations between popular types. A 1/4 cup serving is a small but satisfying portion for a snack or meal topping. The following data is based on raw, fresh berries unless otherwise specified.

Blueberries: A 1/4 cup of raw blueberries contains approximately 21 calories. They are particularly noted for their high antioxidant content, specifically anthocyanins, which contribute to their deep blue hue and health benefits.
Raspberries: A 1/4 cup of raw raspberries has about 16 calories. Raspberries are also an excellent source of dietary fiber, with a high fiber-to-calorie ratio that aids in digestion and satiety.
Blackberries: A 1/4 cup of raw blackberries contains approximately 15 calories. These berries are packed with vitamins C and K, as well as fiber, and have one of the lowest net carb counts among common berries.
Strawberries: When sliced, a 1/4 cup of strawberries contains around 13 calories. Strawberries are perhaps best known for their extremely high vitamin C content, which supports the immune system.

Factors Influencing Calorie Count

The nutritional information can be affected by how the berries are prepared or processed. Here are some key considerations:

Preparation: The calorie count for strawberries can depend on whether they are whole, sliced, or pureed, as this affects the density of the 1/4 cup measurement. For example, 1/4 cup of sliced berries may have fewer calories than 1/4 cup of pureed berries.
Frozen vs. Fresh: Frozen berries typically have a similar calorie count to their fresh counterparts, provided no sugars have been added during processing. Always check the label for any added ingredients.
Added Ingredients: Beware of pre-made smoothies, yogurts, or baked goods that include berries, as these often contain significant amounts of added sugars, increasing the total calorie count dramatically.
Portion Size: While a 1/4 cup is very low in calories, it's important to remember that larger portions will increase the caloric intake. For example, a full cup of fresh blueberries is about 84 calories.

Comparison Table: 1/4 Cup Berry Calories


Berry Type	Approximate Calories (1/4 cup raw)	Key Nutritional Highlight
Blueberries	21 kcal	Rich in antioxidants
Raspberries	16 kcal	High in dietary fiber
Blackberries	15 kcal	Low net carbs
Strawberries	13 kcal (sliced)	Excellent source of vitamin C
Mixed Berries	~20 kcal (frozen)	Balanced nutrient profile

Integrating Berries into a Healthy Diet

Their low-calorie count and rich nutrient profile make berries incredibly versatile. Here are a few ways to incorporate them into your daily meals:

Breakfast: Top your oatmeal, yogurt, or low-sugar cereal with a 1/4 cup of fresh or frozen berries for extra flavor and nutrients. Frozen berries can even help to cool down hot cereal.
Smoothies: A 1/4 cup of frozen berries can add a refreshing, cold element to your smoothie without a lot of extra calories. They pair well with protein powder, spinach, and a liquid base like almond milk.
Salads: Berries can provide a pop of color and sweet contrast to savory green salads, especially when paired with a light vinaigrette and some nuts.
Healthy Dessert: Enjoy a 1/4 cup of fresh berries plain for a naturally sweet, low-calorie dessert after a meal. You can also mix them with a dollop of Greek yogurt or a few crushed nuts.

For more detailed nutritional information, consult the USDA FoodData Central database.

Conclusion

A 1/4 cup of berries is an exceptionally low-calorie and nutrient-dense addition to any diet. With fresh blueberries averaging 21 calories, raspberries at 16, blackberries at 15, and strawberries as low as 13 calories, they provide essential vitamins, fiber, and antioxidants for a minimal caloric cost. By being mindful of preparation methods and avoiding added sugars, you can enjoy this healthy snack guilt-free as part of a balanced and nutritious eating plan.

Frequently Asked Questions

Among common fresh berries, strawberries have the lowest calories, with a 1/4 cup of sliced strawberries containing approximately 13 calories.

For unsweetened frozen berries, the calorie count per 1/4 cup is very similar to fresh berries. The main difference is the water content and how they are measured. Always check labels for added sugars in frozen varieties.

Fiber is a type of carbohydrate that the body cannot digest, so it contributes minimal calories while increasing the feeling of fullness. The high fiber content in berries makes them a very filling, low-calorie snack option.

Yes, because berries are low in calories and high in fiber, they can be a satisfying and healthy snack that helps curb cravings. The fiber can also help you feel full for longer.

The sugar in berries is naturally occurring and is relatively low compared to many other fruits. The fiber content helps slow the absorption of this sugar, preventing blood sugar spikes.

Even in a small serving, berries provide essential vitamins. For instance, strawberries are rich in vitamin C, blueberries offer vitamin K and manganese, and blackberries contain vitamin K.

For the most accurate calorie count, use a standard measuring cup. Note that counts can vary slightly depending on whether the berries are whole or sliced, as this affects how densely they pack into the cup.