How many calories are there in 200 g of blueberries?

November 19, 2025 •

3 min read

According to nutritional data, 200 grams of raw blueberries contain approximately 114 calories. This specific calorie count makes the tiny, antioxidant-packed berries a nutrient-dense and satisfying option for those managing their weight or simply enjoying a healthy snack.

Quick Summary

A 200-gram serving of raw blueberries provides around 114 calories, along with fiber, vitamins, and minerals. This low-calorie, high-nutrient profile makes blueberries an excellent addition to a balanced diet.

Key Points

Low Calorie Count: A 200g serving of raw blueberries contains approximately 114 calories.
Rich in Antioxidants: These berries are loaded with powerful antioxidants, like anthocyanins, which protect cells from damage.
High in Fiber: A 200g portion provides a good amount of dietary fiber, which aids digestion and promotes satiety.
Nutrient-Dense: Blueberries offer significant amounts of vitamins C and K, as well as manganese and potassium.
Versatile for Diets: They can be easily incorporated into various meals, from smoothies and oatmeal to salads and desserts.
Processing Affects Calories: The calorie count changes with preparation; canned blueberries with syrup contain significantly more calories and sugar.

Blueberries: A Nutrient-Dense Snack

Blueberries are not only delicious but also packed with nutrients and antioxidants, including anthocyanins, which give them their vibrant color. Understanding their calorie content is essential for mindful eating, especially when tracking daily intake.

Calorie Breakdown and Nutritional Profile

A 200-gram portion of raw blueberries offers more than just energy. It is rich in vitamins, minerals, and dietary fiber. A typical 200g serving of raw blueberries contains approximately:

Calories: 114 kcal
Carbohydrates: 29 g
Dietary Fiber: 5 g
Sugar: 20 g
Protein: 1 g
Fat: 1 g

This breakdown shows that most of the energy comes from carbohydrates, while the fat and protein content is very low. The significant fiber content is particularly beneficial for digestive health and promoting a feeling of fullness.

Factors Influencing Calorie Count

The calorie count for blueberries can vary slightly depending on their form. For instance, fresh, raw blueberries have a different nutritional profile than frozen or canned versions, especially if syrup is added.

Comparison Table: Blueberries by Preparation Method


Form of Blueberry	Approximate Calories per 200g	Notes
Raw/Fresh	114 kcal	A naturally low-calorie option.
Frozen (unsweetened)	102 kcal	Slightly lower in calories, retaining most nutrients.
Canned (light syrup)	176 kcal	Contains significantly more sugar and calories due to added syrup.
Canned (heavy syrup)	214 kcal	Highest in calories and sugar, less healthy due to processing.

Health Benefits of Blueberries

Beyond their calorie and macronutrient profile, blueberries offer numerous health benefits, making them an excellent addition to any diet.

Rich in Antioxidants: Blueberries are loaded with antioxidants, primarily anthocyanins, which help protect the body's cells from damage caused by free radicals.
Boosts Heart Health: The antioxidants and soluble fiber in blueberries can help lower LDL ("bad") cholesterol and improve blood vessel function, supporting overall cardiovascular health.
Supports Brain Function: Regular consumption has been linked to improved cognitive function and memory, particularly in older adults.
Improves Digestion: The fiber content aids in maintaining a healthy digestive system by promoting regular bowel movements and supporting beneficial gut bacteria.
Provides Essential Vitamins: Blueberries are a good source of vitamin C, which boosts the immune system, and vitamin K, important for bone health and blood clotting.

How to Incorporate Blueberries Into Your Diet

Blueberries are incredibly versatile and can be enjoyed in many ways. Here are some simple ideas to add more to your daily meals:

Morning Smoothie: Blend with yogurt, banana, and a splash of milk for a quick and nutritious breakfast.
Topping for Breakfast: Sprinkle fresh or frozen blueberries over your oatmeal, cereal, or pancakes.
Healthy Snack: Enjoy a handful of raw blueberries on their own as a sweet, low-calorie snack.
Yogurt Parfait: Layer with Greek yogurt and granola for a satisfying treat.
Dessert Alternative: Use them in healthy baked goods like muffins or a fruit crisp, reducing the added sugar content.
Salad Addition: Toss into a spinach salad with feta cheese and a light vinaigrette for a burst of flavor.

Conclusion

For those wondering how many calories are there in 200 g of blueberries, the answer is a modest 114 kcal for the raw, fresh variety. This low-calorie count, combined with a high density of vitamins, fiber, and powerful antioxidants, solidifies blueberries as a healthy and valuable dietary choice. Whether you're tracking calories for weight management or simply aiming for a nutritious snack, 200g of blueberries offers significant health benefits without a high energy cost. Choose raw or unsweetened frozen blueberries to maximize nutritional benefits and minimize added sugars. For more information on dietary recommendations, consider consulting reputable health organizations like the National Institutes of Health.

Frequently Asked Questions

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

The calorie difference is minimal. A 200g serving of raw, fresh blueberries has about 114 calories, while unsweetened frozen blueberries have around 102 calories per 200g. Freezing preserves most nutrients, so they are both very healthy options.

A 200g serving of raw blueberries contains about 20g of natural sugar. While this is a moderate amount, it is accompanied by fiber and nutrients that help regulate its impact on blood sugar levels.

The primary health benefits include boosting heart health, improving brain function, aiding digestion through fiber content, and providing high levels of antioxidants that combat cellular damage.

You can easily add blueberries to your diet by blending them into smoothies, sprinkling them on cereal or yogurt, or eating them as a simple, healthy snack.

Canned blueberries, especially those packed in heavy syrup, are not as healthy as fresh or unsweetened frozen ones. The added syrup significantly increases the sugar and calorie content.

The number of blueberries in 200g varies based on the size of the berries, but it is roughly equivalent to a little over 1.5 US cups (a standard cup is about 140g).