How Many Calories in Blueberries?
1 pumn (~150g) = 86 kcal
Nutritional Values per 100g
Standard Serving
1 pumn (~150g) contains 86 calories.
Best time: Anytime - excellent at breakfast, as a snack, or in a smoothie
Benefits
- ✓Among the fruits richest in antioxidants, especially anthocyanins, with protective effects for cells and blood vessels
- ✓Linked in studies to supporting cognitive function and memory, especially long-term
- ✓Moderate glycemic index compared with other fruits, with a relatively balanced release of sugar into the blood
- ✓A source of vitamin C and vitamin K, important for immunity and bone health
- ✓Contain soluble fiber that supports digestion and extends the feeling of fullness
Considerations
- !Frozen blueberries have an almost identical nutritional profile to fresh ones and are often cheaper - a good year-round alternative
- !Although sweet-tasting, they contain relatively less sugar than other fruits (10g/100g) - can be eaten in moderation even in the evening
- !Dried blueberries often have added sugar and a caloric density several times higher - check the label
FitAzi Tip
FitAzi recommends blueberries as a topping for Greek yogurt or oat porridge - the combination of antioxidants and protein makes a filling breakfast with a low caloric impact. Buy them frozen in large bags if you want to always have on hand a source of fiber and antioxidants without loading up on calories.
Frequently Asked Questions
A handful of blueberries (about 150g) has 86 calories, with 1g protein, 22g carbs, and 0.4g fat. It's a low-calorie-density, antioxidant-rich snack, ideal between meals.
100g of blueberries has 57 calories, with 0.7g protein, 14.5g carbs, 0.3g fat, and 2.4g fiber. They're among the fruits richest in antioxidants (anthocyanins), at a moderate caloric cost.
Yes, frozen blueberries have an almost identical caloric and nutritional profile to fresh ones - about 57 kcal/100g. Freezing doesn't significantly change the calorie, vitamin, or antioxidant content, so they're a good, more affordable alternative year-round.
A smoothie made from 150g blueberries and 200ml semi-skimmed milk, with no added sugar, has about 190 calories - an average value, since the final result depends on the type of milk or yogurt used and any add-ins like honey or banana, which can significantly increase the caloric content.
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
Similar Foods
More from Fruits
Helpful Articles
Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.