How Many Calories for Blueberries?
1 portion (~80g, a small handful) of blueberries contains around 36 calories (45 kcal per 100g). Blueberries is classified as NOVA 1 (unprocessed).
Nutrition per 100g
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Energy | 45 kcal / 189 kJ | 36 kcal |
| Protein | 0.9g | 0.7g |
| Carbohydrates | 9.1g | 7.3g |
| of which sugars | 9.1g | — |
| Fat | 0.2g | 0.2g |
| of which saturated | 0g | — |
| Fibre | 1.5g | — |
| Salt | 0g | — |
Serving size: 1 portion (~80g, a small handful) · Source: Tesco product page, October 2025
Glucose impact
Low
Glucose risk
Blueberries contain 9.1g of sugar per 100g with a GI of approximately 53 — classified as low. The fibre content (1.5g/100g) helps slow sugar absorption, and research suggests their anthocyanin pigments may improve insulin sensitivity. An 80g portion delivers only 7.3g of sugar — roughly 1.8 teaspoons. Compared to other fruits, blueberries offer a favourable sugar-to-antioxidant ratio, making them a good SpikeSaver fruit choice.
Processing level
Fresh whole blueberries are an unprocessed single-ingredient fruit. All the plain blueberry products at Tesco — from the 150g to the 500g packs — are simply blueberries with no additives, preservatives, or flavourings. Frozen blueberries also remain NOVA 1. Only blueberry-containing composite products (muffins, yoghurts, smoothies) would score higher.
Blueberries at Tesco
Source: Tesco product page, October 2025
*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.
What to watch for when shopping
Fresh whole blueberries are always NOVA 1 and blood-sugar friendly. The danger zone is blueberry-flavoured products: blueberry muffins, blueberry yoghurts, and blueberry smoothies often contain added sugar, modified starch, and flavourings that push them to NOVA 3-4. Dried blueberries are often coated in sugar or apple juice concentrate, significantly increasing the sugar per 100g. Frozen blueberries (without added sugar) remain NOVA 1 and are often cheaper. Budget tip: Tesco Blueberries 500G at £4.50 (£9.00/kg) is better value than the 150G pack at £1.90 (£12.67/kg).
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