Calories in Blueberries UK: Fresh, Frozen and Dried Compared (2026)

Blueberries contain 57 kcal per 100g — one of the lowest calorie fruits available in UK supermarkets. A standard 150g punnet contains 86 kcal. Blueberries are Free Food on Slimming World with no Swips cost at any portion size.

Blueberries are also classified as speed foods on the Slimming World plan — the lower-calorie subset of Free Foods encouraged to fill at least one third of your plate. A bowl of blueberries with fat-free yoghurt is a genuinely zero-Swips snack or dessert.

This guide covers calories for every blueberry portion size, frozen vs fresh, blueberry muffins, smoothies, and how blueberries compare to other berries for calorie count and weight loss.

How Many Calories in Blueberries?

Fresh blueberries contain 57 kcal per 100g. A single blueberry weighs approximately 2g and contains 1 kcal. A standard UK supermarket punnet (150g) contains 86 kcal.

Frozen blueberries are marginally lower in calories than fresh at 55 kcal per 100g vs 57 kcal. Both are Free on Slimming World. Frozen blueberries are significantly cheaper per gram and just as nutritious — pick frozen for cooking and porridge, fresh for eating as a snack.

Are Blueberries Free on Slimming World?

Blueberries are Free Food and speed food on Slimming World — no Swips cost at any portion size. All fresh and frozen blueberries qualify. Dried blueberries and blueberry juice carry a Swips cost because the dehydration or pressing process removes the water that creates satiety.

Blueberries are one of the speed foods specifically marked with an S in the Slimming World app, meaning they are encouraged beyond just being Free. Filling a third of your breakfast bowl with blueberries rather than more oats reduces the calorie density of the meal without reducing the volume.

How Many Calories in Frozen Blueberries?

Frozen blueberries contain 55 kcal per 100g — almost identical to fresh (57 kcal per 100g). The nutritional difference between fresh and frozen blueberries is negligible. Freezing preserves the antioxidant content at harvest levels, making frozen blueberries nutritionally equivalent to fresh.

100g of frozen blueberries costs approximately 50–80p at most UK supermarkets (Tesco, Aldi, Lidl frozen sections) versus £1.50–2.00 for a fresh 150g punnet. For everyday use in porridge, smoothies, and yoghurt, frozen is the better value choice at roughly one third of the cost per gram.

How Many Calories in a Blueberry Muffin?

A standard supermarket blueberry muffin (120g) contains approximately 430 kcal and costs around 22 Swips. A homemade Slimming World blueberry muffin using fat-free yoghurt, sweetener, and self-raising flour can be reduced to 150–180 kcal per muffin and 3–5 Swips.

The calorie jump from fresh blueberries (57 kcal per 100g) to a muffin (360 kcal per 100g) is entirely the flour, butter, and sugar in the batter. The blueberries themselves add minimal calories. A Greggs blueberry muffin contains approximately 505 kcal per muffin — around 25 Swips.

How Many Calories in a Blueberry Smoothie?

A blueberry smoothie made with 100g frozen blueberries, 150ml skimmed milk, and fat-free yoghurt contains approximately 170 kcal. Using full-fat yoghurt and honey instead brings this to 280–320 kcal.

On Slimming World, a blended smoothie using Free ingredients (blueberries, fat-free yoghurt, skimmed milk within HEA) costs 0 Swips. Check the official app for guidance on blended fruit — some interpretations count smoothies differently from whole fruit.

Are Blueberries Good for Weight Loss?

Blueberries support weight loss as a low-calorie, high-volume snack. At 57 kcal per 100g, a 150g bowl of blueberries contains 86 kcal — similar to a single digestive biscuit but with significantly more fibre (2.4g per 100g), more volume, and stronger satiety.

Blueberries are among the highest antioxidant fruits by ORAC score — notably higher than strawberries and raspberries. The NHS classifies blueberries as a five-a-day portion at 80g. Members who add a daily portion of blueberries to porridge or yoghurt typically reduce mid-morning snacking compared to eating the same breakfast without fruit.

How Do Blueberries Compare to Other Berries?

Blueberries (57 kcal per 100g) sit between strawberries (32 kcal) and blackberries (43 kcal) in calorie density. All UK supermarket berries are Free on Slimming World. The calorie differences between berry types are small enough to be irrelevant for weight loss — the practical factor is which berries you enjoy eating regularly.

All six berries in this table are speed foods — among the most encouraged foods on the Slimming World plan. Blackcurrants and strawberries are the lowest calorie. Blueberries are mid-range at 57 kcal per 100g but widely available year-round due to frozen options.