EatSeeNutrition information: blueberries
| Nutrient | Carbs 100 g | % RI* | Handful (70 g) |
|---|---|---|---|
| Energy | 57 kcal238 kJ | 3% | 40 kcal167 kJ |
| Fat | 0.3 g | 0% | 0.2 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 12.1 g | 5% | 8.5 g |
| of which sugars | 10 g | 11% | 7 g |
| Fiber | 2.4 g | - | 1.7 g |
| Protein | 0.7 g | 1% | 0.5 g |
| Salt | 0 g | 0% | 0 g |
| Water | 84.2 g | - | 58.9 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories do blueberries have?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon10 g | 6 kcal | 0.1 g | 1.2 g | <0.1 g |
| Handful70 g | 40 kcal | 0.5 g | 8.5 g | 0.2 g |
| 100 g | 57 kcal | 0.7 g | 12.1 g | 0.3 g |
| Cup155 g | 88 kcal | 1.1 g | 18.8 g | 0.5 g |
Vitamins and minerals
In 100 g of blueberries, the highest amounts are vitamin K (26% RI), vitamin C (12%), and vitamin E (5%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 77 mg | 4% |
| Iron | 0.3 mg | 2% |
| Zinc | 0.2 mg | 2% |
| Vitamin C | 9.7 mg | 12% |
| Vitamin B1 (thiamin) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.04 mg | 3% |
| Vitamin B3 (niacin) | 0.4 mg | 3% |
| Vitamin B6 | 0.05 mg | 4% |
| Folate | 6 µg | 3% |
| Vitamin E | 0.6 mg | 5% |
| Vitamin K | 19.3 µg | 26% |
Blueberries compared with other foods
Blueberries have more calories per 100 g than 58% of the fruits in our chart. Here are foods in the fruit category with a similar calorie count (kcal per 100 g):
- Cherries50 kcal
- Apple52 kcal
- Raspberries52 kcal
- Tangerine53 kcal
- Blueberries57 kcal
- Pear57 kcal
- Mango60 kcal
- Kiwi61 kcal
- Cherries63 kcal
Blueberries in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1800 kcal meal plan – day 3: blueberry French toast
- 2000 kcal meal plan - day 1: rice cakes with ricotta and blueberries
- 2500 kcal meal plan – day 2: millet pudding with blueberries
- Vegetarian meal plan – day 1: overnight oats with yogurt and blueberries
FAQs
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Data source: USDA FoodData Central, SR28 database – “Blueberries, raw” (NDB 09050). Polish names and servings: EatSee editorial team. Values are estimates—they depend on variety, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.