How many calories are in blueberries?

Fresh blueberries contain approximately 45 kcal per 100g, or about 36 kcal per 80g portion. This makes them one of the lower-calorie fruits — significantly less than grapes (73 kcal/100g) and bananas (89 kcal/100g). A full 150g punnet contains just 68 kcal. Almost all calories come from natural sugars (9.1g/100g), with minimal protein and fat.

Are blueberries a superfood?

While 'superfood' is a marketing term rather than a scientific classification, blueberries are genuinely nutrient-dense relative to their calorie content. They are one of the richest dietary sources of anthocyanins — the blue-purple pigments that function as antioxidants. Research links regular blueberry consumption to improved cardiovascular health, cognitive function, and insulin sensitivity. At 45 kcal per 100g with a low GI of 53, they offer a strong nutrient-to-sugar ratio compared to most fruits.

How much sugar is in blueberries?

Blueberries contain 9.1g of sugar per 100g, or about 7.3g per 80g portion (roughly 1.8 teaspoons). This is moderate for a fruit — lower than grapes (17g), bananas (12g), and cherries (12g), but higher than strawberries (4.9g) and raspberries (4.4g). The sugar is entirely natural (glucose and fructose), and the fibre content helps moderate blood sugar response.

Glucose: LowNOVA 1

Nutritional Information for Blueberries

Q: What is the glycemic index of blueberries?

Blueberries has a glycemic index of 53, which is classified as Low GI. Blueberries contain 9.1g of sugar per 100g with a GI of approximately 53 â€” 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 â€” roughly 1.8 teaspoons. Compared to other fruits, blueberries offer a favourable sugar-to-antioxidant ratio, making them a good SpikeSaver fruit choice.

Blueberries are a NOVA 1 whole fruit delivering around 45-61 kcal per 100g with 9.1g of sugars and notable antioxidant content (anthocyanins). From a SpikeSaver perspective, blueberries have a low GI of approximately 53, making them one of the more blood-sugar-friendly fruits. They are lower in sugar than grapes (17g) and bananas (12g), and their anthocyanin content may actually help improve insulin sensitivity. Tesco stocks a wide range of fresh blueberry products at various sizes and price points.

Blueberries contains 0.9g protein, 45 calories, 9.1g carbs and 0.2g fat per 100g.

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

Glycemic Index

Low

Glucose risk

Blueberries has a low glycemic index (GI 53), meaning it causes a slow, gradual rise in blood glucose.

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

NOVA 1 (unprocessed)

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

Tesco Blueberries 150G

£1.90*NOVA 1 (unprocessed)

Tesco Blueberries 250G

£2.50*NOVA 1 (unprocessed)

Tesco Blueberries 500G

£4.50*NOVA 1 (unprocessed)

Tesco Organic Blueberries 150G

£2.85*NOVA 1 (unprocessed)

Tesco Finest Blueberries 150G

£2.60*NOVA 1 (unprocessed)

*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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