Blueberry Nutrition Calculator — Calories & Nutrition per Serving

Fresh blueberries (FDC 171711) contain 57 calories per 100g with 0.74g protein, 0.33g fat, and 14.49g carbohydrates — of which 9.96g are natural sugars. One cup of fresh blueberries (~148g) has about 84 calories and 14.7g sugar. The sugar content is moderate for a fruit — less than grapes (16.3g) but more than strawberries (4.9g) per 100g ^[1].

What makes blueberries distinctive isn't captured in the USDA standard nutrient profile: anthocyanins, the blue-purple pigment compounds, are measured separately by researchers at 110-260mg per 100g of fresh berries. These are the compounds that give blueberries their color and have been extensively studied. The USDA database tracks standard vitamins and minerals but doesn't include anthocyanin values in its nutrient panels ^[1][2].

Fiber at 2.4g per 100g (9% DV) provides the structural component of the berry skin. The skin contains the highest concentration of anthocyanins, so eating blueberries whole (rather than juiced) captures both the fiber and the full pigment content. One cup delivers 3.6g fiber alongside the ~85 calories — a practical fiber supplement for breakfast or snacking ^[1][2].

Frozen unsweetened blueberries have essentially identical calories to fresh (57 kcal per 100g) because freezing preserves the cell structure without adding or removing calories. The main changes are subtle: vitamin C drops from 9.7mg to 2.5mg (a 74% reduction, partly from blanching before freezing and partly from slow oxidation during frozen storage) and potassium decreases from 77mg to 54mg ^[1].

Fiber actually increases slightly in frozen blueberries (2.7g vs. 2.4g per 100g) — this counterintuitive result occurs because freezing breaks cell walls, making previously inaccessible fiber measurable in the analytical process. Manganese, vitamin K, and vitamin E remain largely stable through freezing ^[1].

For practical logging: fresh and frozen unsweetened blueberries can be treated as nutritionally equivalent for calories and macros. The vitamin C difference matters only if blueberries are your primary vitamin C source (unlikely, at 9.7mg versus 90mg DV). Frozen blueberries offer a cost advantage, year-round availability, and no waste — they're often the more practical choice for daily use ^[1][2].

The calorie concentration differences are dramatic: fresh blueberries at 57 kcal/100g, dried sweetened at ~317 kcal/100g, and freeze-dried at ~352 kcal/100g. Drying removes water (blueberries are 84% water fresh), concentrating everything — calories, sugar, and minerals — by roughly 5-6x per gram ^[1].

Dried sweetened blueberries often have added sugar, pushing total sugars to approximately 56g per 100g (vs. 10g fresh). A ¼-cup snack bag of dried blueberries (~40g) has about 127 calories and 22g sugar — equivalent in calories to nearly a full cup of fresh berries (84 kcal) but with 50% more sugar. Always check the ingredient label: 'dried blueberries' with added sugar vs. 'freeze-dried blueberries' (no added sugar) are very different products ^[1].

Freeze-dried blueberries retain more vitamin C (~28mg per 100g reconstituted equivalent) than conventionally dried, because the low-temperature sublimation process preserves heat-sensitive nutrients better than hot-air drying. However, at 352 kcal per 100g of freeze-dried product, portion awareness is critical — 30g of freeze-dried blueberries (about 1 cup by volume) has 106 calories, which exceeds a full cup of fresh berries ^[1].

Blueberries provide 19.3mcg vitamin K per 100g (16% DV) — more than most fruits. Strawberries have 2.2mcg, raspberries have 7.8mcg, and cranberries have 5.1mcg. One cup of blueberries delivers 28.6mcg vitamin K (24% DV), making them a meaningful contributor to vitamin K intake alongside the leafy greens that typically dominate this category ^[1].

Manganese at 0.336mg per 100g (15% DV) is the other standout mineral. One cup provides 0.50mg (22% DV). Manganese works as a cofactor for several enzymes tracked in metabolic research. Among common fruits, only pineapple (0.93mg) and acai significantly exceed blueberry's manganese content ^[1].

Vitamin E at 0.57mg per 100g (4% DV) and vitamin A at 3mcg RAE are present but minor. Vitamin C at 9.7mg (11% DV) is moderate — blueberries are not a primary vitamin C source compared to strawberries (58.8mg) or oranges (53.2mg). The nutritional case for blueberries rests more on vitamin K, manganese, fiber, and the anthocyanin content that USDA doesn't list ^[1][2].

Adding one cup of fresh blueberries (~148g) to oatmeal contributes: 84 calories, 1.1g protein, 21.4g carbs (14.7g sugar, 3.6g fiber), 0.5g fat, 28.6mcg vitamin K (24% DV), and 0.50mg manganese (22% DV). Against a bowl of plain oatmeal (~300 kcal), blueberries add about 28% more calories while introducing vitamin K and manganese that oatmeal lacks ^[1].

In a yogurt bowl, a ½-cup blueberry portion (~74g) adds 42 calories, 7.4g sugar, and 1.8g fiber to Greek yogurt. The sugar content is entirely natural (no added sugars), though it does add meaningfully to the bowl's total sweetness. For people tracking sugar: the 7.4g from half a cup of blueberries is comparable to the ~4-5g sugar already in plain Greek yogurt per serving ^[1].

In smoothies, blueberries are typically used at 75-150g per blend. At 100g: 57 calories, 10g sugar, 2.4g fiber. The fiber from whole blueberries is partially retained even after blending (though broken down), whereas juicing would remove it. For logging, frozen blueberries in smoothies can use the same calorie and macro values as fresh — the freezing doesn't meaningfully change the smoothie's nutritional contribution ^[1].