Canned blueberries in light syrup have 88 kcal per 100 g drained. Despite the "light" label, calorie content equals the heavy syrup version after draining. The word "light" creates a health halo that leads to larger portions (Almiron-Roig et al., Appetite 2013).
How should I track Blueberries, canned, light syrup, drained?
When tracking Blueberries, canned, light syrup, drained, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.