Dried blueberries are usually sugar-infused – coating adds 40–50 kcal. Check whether the product is "infused" with sugar or naturally dried – the macro difference is significant. Freeze-dried versions (360 kcal) need no sugar coating and retain more structure.
How should I track Dried blueberries?
Dried blueberries is high in fiber. Dried fruits like Dried blueberries are one of the sneakiest calorie sources because they look small but pack serious energy. Removing the water concentrates the calories — a small handful of dried fruit can match a full bowl of fresh fruit calorically. Research (Almiron-Roig et al., Appetite 2013) shows that people underestimate calorie-dense foods by 50–200% when portioning by eye. Weigh on a scale and pre-portion if snacking. Also check whether your variety is sweetened or unsweetened — the sweetened versions add 10–15% more calories from the sugar coating.