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  1. Calories in everyday food/

Same-portion calorie comparison

How many calories are in a handful or cup of berries?

Estimate blueberries, strawberries, raspberries, cranberries and mixed berries in familiar portions, then add sweet or crunchy toppings.

Berry bowl: lower- and higher-calorie Calk versions side by side

Berry calorie calculator by type and portion

Your estimate Blueberry Handful 37 g Calories21 kcal Protein0.2 g Fat0.1 g Carbs3.9 g

What changes the calories in a berry bowl

In these two examples, the changes are: additions — honey → condensed milk, additions — added: granola.

Lower calorie 157 kcal 200 g 79 kcal per 100 g
higher vs lower calorie +59%
Higher calorie 249 kcal 200 g 125 kcal per 100 g
Lower calorie Calk card for Berries: 79 kcal per 100 g, protein/fat/carbs 3/3/94 Higher calorie Calk card for Berries: 125 kcal per 100 g, protein/fat/carbs 9/22/69
  • The berries shown provide about 30–65 kcal per 100 g, so they account for only part of the difference.
  • A teaspoon of honey adds about 15 kcal, while two tablespoons each of condensed milk and granola add substantially more sugar, starch and fat.
  • Roughly 60 g of condensed milk and granola contribute more calories than the berries beneath them.

Calories in a handful, cup and bowl of berries

A handful or cup varies with berry size and packing. The table converts each everyday measure to an estimated gram weight.

TypePortionCalories
CranberryHandful ≈ 25 g8 kcal
LingonberryHandful ≈ 36 g19 kcal
BlueberryHandful ≈ 37 g21 kcal
BlackberryHandful ≈ 36 g17 kcal
StrawberryHandful ≈ 36 g12 kcal
RaspberryHandful ≈ 31 g14 kcal
MulberryHandful ≈ 35 g16 kcal
Red currantHandful ≈ 30 g16 kcal
Black currantHandful ≈ 30 g20 kcal
GooseberryHandful ≈ 32 g14 kcal

Mixed berries, berry bowls and sweet toppings

Use Calk to calculate calories and macros for single berries, mixed bowls, honey, condensed milk, granola and other toppings.

BerriesBerry bowlNordic berriesMixed berriesBerry mixSea buckthornWild blueberryRed currantBlack currantStrawberriesBlackberryBlueberry

More fruit and berry comparisons

Learn more

Questions about berry portions

How do I estimate calories in my handful or cup of berries?
Choose the berry and portion above. The calculator estimates weight, calories and macros; the two shown 200 g bowls contain 157 and 249 kcal after toppings.
Do the berries or the toppings add more calories to this bowl?
The berries shown provide about 30–65 kcal per 100 g, so they account for only part of the difference. A teaspoon of honey adds about 15 kcal, while two tablespoons each of condensed milk and granola add substantially more sugar, starch and fat.
How do I count berries with yogurt, honey or granola?
Estimate the berries above, then open Berries in Calk and add the actual yogurt, honey, condensed milk, granola and other toppings.

Calculate your berry serving in Calk

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