Blueberry Nutrition Facts: Calories, Fiber, and Health Benefits

Blueberries are nutrient-dense berries packed with essential vitamins, minerals, and powerful antioxidants. Understanding blueberry nutrition facts can help you make informed dietary choices and maximize their health benefits. These small but mighty berries are low in calories yet deliver impressive amounts of fiber, vitamin C, vitamin K, and manganese.

Whether you’re tracking your calorie intake, looking to boost your antioxidant consumption, or simply want to eat healthier, blueberries offer an excellent addition to your diet. This comprehensive guide covers everything you need to know about blueberries nutrition, from basic calorie content to their impressive health-promoting properties.

Blueberries Calories: How Many Calories Are in Blueberries?

One of the most common questions about blueberries nutrition is regarding their calorie content. Blueberries are remarkably low in calories, making them an ideal choice for weight management and healthy snacking.

Here’s a breakdown of calories in blueberries by serving size:

• 1 cup (148g) of raw blueberries: 84 calories
• 100 grams of raw blueberries: 57 calories
• 1 ounce (28g) of blueberries: 16 calories
• 1 pint (312g) of blueberries: 178 calories

The low calorie content of blueberries makes them perfect for snacking, adding to smoothies, or topping your breakfast without significantly impacting your daily calorie intake. Despite being low in calories, blueberries provide substantial nutritional value and can help you feel satisfied due to their fiber content.

Complete Blueberry Nutrition Facts

Understanding the complete nutritional profile of blueberries helps you appreciate why nutritionists consider them a superfood. Here’s a detailed breakdown of blueberries nutrition facts per 100 grams (approximately 2/3 cup) of raw blueberries:

Macronutrients in Blueberries

• Calories: 57 kcal
• Water: 84g (84%)
• Protein: 0.7g
• Carbohydrates: 14.5g
• Sugars: 10g
• Fiber: 2.4g
• Fat: 0.3g

Vitamins in Blueberries

Blueberries are an excellent source of several essential vitamins:

• Vitamin C: 9.7mg (16% Daily Value) – Supports immune function and collagen production
• Vitamin K1: 19.3mcg (24% Daily Value) – Essential for blood clotting and bone health
• Vitamin E: 0.57mg (4% Daily Value) – Acts as an antioxidant
• Vitamin B6: 0.052mg (4% Daily Value) – Important for protein metabolism
• Folate: 6mcg (2% Daily Value) – Crucial for cell division and DNA synthesis

Minerals in Blueberries

Blueberries provide important minerals that support various body functions:

• Manganese: 0.336mg (17% Daily Value) – Supports metabolism and antioxidant function
• Potassium: 77mg (2% Daily Value) – Important for heart health and blood pressure
• Copper: 0.057mg (6% Daily Value) – Supports iron absorption and nerve function
• Iron: 0.28mg (2% Daily Value) – Essential for oxygen transport
• Zinc: 0.16mg (1% Daily Value) – Supports immune function
• Magnesium: 6mg (1% Daily Value) – Important for muscle and nerve function

Fiber in Blueberries: Digestive Health Benefits

When examining blueberries nutrition facts, the fiber content deserves special attention. Dietary fiber is crucial for digestive health, blood sugar control, and maintaining a healthy weight.

Fiber content in blueberries:

• 1 cup (148g) of blueberries: 3.6g of fiber
• 100g of blueberries: 2.4g of fiber
• 1 pint (312g) of blueberries: 7.5g of fiber

This fiber content represents approximately 10-14% of the recommended daily fiber intake (25g for women and 38g for men). The fiber in blueberries includes both soluble and insoluble types, which work together to:

• Support healthy digestion and regular bowel movements
• Help control blood sugar levels by slowing glucose absorption
• Promote feelings of fullness and satiety
• Support healthy cholesterol levels
• Feed beneficial gut bacteria

Carbohydrates and Sugar in Blueberries

The carbohydrates in blueberries consist primarily of natural sugars (glucose and fructose) along with dietary fiber. A 100g serving contains 14.5g of total carbohydrates, with 10g coming from natural sugars and 2.4g from fiber.

Glycemic Index of Blueberries

Despite containing natural sugars, blueberries have a glycemic index (GI) of approximately 53, which is considered low to medium. This means blueberries cause a relatively gradual rise in blood sugar levels compared to high-GI foods. The combination of fiber, antioxidants, and beneficial plant compounds in blueberries helps moderate their impact on blood glucose, making them suitable for most people, including those monitoring their blood sugar levels.

Antioxidants and Plant Compounds in Blueberries

Beyond basic blueberries nutrition facts, these berries are renowned for their exceptional antioxidant content. Antioxidants help protect your cells from damage caused by free radicals, which are linked to aging and various diseases.

Key Antioxidants in Blueberries

Anthocyanins: These are the primary antioxidants in blueberries, responsible for their blue-purple color. Blueberries contain at least 15 different types of anthocyanins, with malvidin and delphinidin being the most abundant. These compounds have been studied for their potential to support heart health, brain function, and metabolic health.

Quercetin: A flavonoid antioxidant that may help reduce inflammation and support immune function.

Myricetin: Another flavonoid that may contribute to the prevention of certain diseases and support overall health.

Chlorogenic acid: A polyphenol that may help regulate blood sugar levels and support metabolic health.

Research suggests that blueberries have one of the highest antioxidant capacities among commonly consumed fruits and vegetables, with wild blueberries typically containing even higher levels than cultivated varieties.

Health Benefits of Blueberries

The impressive blueberries nutrition profile translates into numerous potential health benefits supported by scientific research.

Heart Health Support

Regular blueberry consumption may support cardiovascular health through multiple mechanisms. The anthocyanins in blueberries may help reduce oxidative stress and inflammation in blood vessels, potentially supporting healthy blood pressure levels. Studies have found associations between regular berry consumption and improved cholesterol profiles, including increased HDL (good) cholesterol and reduced LDL (bad) cholesterol oxidation.

Brain Function and Memory

Blueberries have earned recognition for their potential cognitive benefits. Research suggests that the antioxidants in blueberries may accumulate in brain areas important for intelligence and may help protect neurons from damage. Studies have shown that regular blueberry consumption may support memory, executive function, and processing speed, particularly in older adults.

Blood Sugar Management

Despite containing natural sugars, blueberries may actually help improve insulin sensitivity and glucose metabolism. The bioactive compounds in blueberries appear to positively influence how the body processes and responds to glucose, making them a smart fruit choice for those monitoring blood sugar levels.

Exercise Recovery

The anti-inflammatory compounds in blueberries may help reduce exercise-induced muscle damage and soreness. Some athletes incorporate blueberries into their nutrition plans to potentially support faster recovery after intense physical activity.

Eye Health

The antioxidants in blueberries, particularly anthocyanins, may help protect the eyes from oxidative stress and support overall eye health as we age.

Fresh vs. Frozen vs. Dried Blueberries: Nutrition Comparison

The form in which you consume blueberries can affect their nutritional profile and calorie content.

Fresh Blueberries Nutrition

Fresh blueberries offer the complete nutritional package with maximum water content and full flavor. They’re ideal for eating as snacks, adding to cereals, or using in fresh preparations.

Frozen Blueberries Nutrition

Frozen blueberries retain nearly all their nutritional value, including antioxidants, vitamins, and minerals. Freezing may even make some antioxidants more bioavailable. The calories in frozen blueberries are essentially the same as fresh ones, making them an excellent and often more affordable option year-round.

Dried Blueberries Nutrition and Calories

Dried blueberries are more calorie-dense due to water removal and often contain added sugar. A 1/4 cup (40g) of dried blueberries contains approximately 130-160 calories compared to about 20 calories in the same volume of fresh blueberries. While dried blueberries retain some nutritional benefits, they lose vitamin C content and may have reduced antioxidant levels. Always check labels for added sugars in commercial dried blueberries.

How Many Blueberries Should You Eat Per Day?

Based on nutritional research, consuming 1/2 to 1 cup (approximately 75-150g) of fresh or frozen blueberries daily can provide significant health benefits. This amount delivers:

• 42-84 calories
• 1.8-3.6g of fiber
• Substantial amounts of antioxidants
• Important vitamins and minerals

Even smaller amounts, such as 1/3 cup daily, have been associated with health benefits in research studies. The key is regular consumption as part of a varied, balanced diet that includes multiple types of fruits and vegetables.

Comparing Blueberries to Other Berries

While all berries are nutritious, they have distinct nutritional profiles. Here’s how blueberries compare to other popular berries per 100g:

Calories Comparison

• Strawberries: 32 calories
• Blackberries: 43 calories
• Raspberries: 52 calories
• Blueberries: 57 calories
• Cranberries: 46 calories

Fiber Comparison

• Strawberries: 2.0g
• Blackberries: 5.3g (highest)
• Raspberries: 6.5g (highest)
• Blueberries: 2.4g
• Cranberries: 3.6g

Vitamin C Comparison

• Strawberries: 58.8mg (highest)
• Blackberries: 21mg
• Raspberries: 26.2mg
• Blueberries: 9.7mg
• Cranberries: 14mg

While blueberries may not lead in every category, they excel in overall antioxidant capacity and provide a well-rounded nutritional profile. The best approach is to enjoy a variety of berries to benefit from their unique nutritional offerings.

How to Incorporate Blueberries into Your Diet

Understanding blueberries nutrition facts is just the first step—incorporating them into your daily diet maximizes their benefits. Here are practical ways to enjoy blueberries:

Breakfast Ideas

• Add fresh or frozen blueberries to oatmeal or overnight oats
• Blend into smoothies with yogurt and other fruits
• Top whole grain pancakes or waffles
• Mix into yogurt or cottage cheese
• Sprinkle over whole grain cereal

Snacks and Desserts

• Enjoy fresh blueberries as a standalone snack
• Freeze for a cool, refreshing treat
• Mix into homemade trail mix with nuts and seeds
• Add to whole grain muffins or quick breads
• Use as a topping for frozen yogurt or nice cream

Meals

• Toss into salads for a sweet contrast
• Make a berry salsa to accompany grilled fish or chicken
• Add to grain bowls for color and nutrition
• Create a berry compote for savory dishes

Storage and Selection Tips

To maximize the nutritional value and shelf life of your blueberries:

Selecting Fresh Blueberries

• Choose firm, dry berries with a uniform blue color
• Look for a silvery bloom on the surface (natural protective coating)
• Avoid containers with moisture or moldy berries
• Smaller wild blueberries typically have more antioxidants than larger cultivated varieties

Storage Guidelines

• Store fresh blueberries in the refrigerator unwashed for up to 10 days
• Wash just before eating to prevent premature spoilage
• Freeze extras by spreading on a baking sheet, then transfer to freezer bags
• Frozen blueberries maintain quality for up to 6 months

Potential Considerations

While blueberries are safe and nutritious for most people, there are a few considerations to keep in mind:

Blood Thinning Medications

Blueberries contain vitamin K, which plays a role in blood clotting. If you take blood-thinning medications, consult your healthcare provider about maintaining consistent vitamin K intake rather than avoiding these nutritious foods entirely.

Allergies

Though rare, some people may have allergic reactions to blueberries. Symptoms could include itching, swelling, or digestive discomfort. If you experience these symptoms, discontinue consumption and consult a healthcare provider.

Digestive Sensitivity

The fiber in blueberries, while beneficial, may cause digestive discomfort if you suddenly increase intake significantly. Gradually incorporate blueberries into your diet and ensure adequate hydration.

Wild Blueberries vs. Cultivated Blueberries

Understanding the difference between wild and cultivated blueberries can help you make informed choices:

Wild Blueberries (Lowbush)

• Smaller in size with more intense flavor
• Higher antioxidant content per serving
• More pronounced blue-purple color throughout
• Primarily harvested in Maine and eastern Canada
• Often sold frozen

Cultivated Blueberries (Highbush)

• Larger berries with milder, sweeter taste
• Still excellent antioxidant content
• Lighter interior flesh
• Grown commercially across North America
• Commonly available fresh

Both types offer excellent nutrition, so choose based on availability and preference. Wild blueberries may provide slightly more antioxidants per serving due to their smaller size and higher skin-to-flesh ratio.

Frequently Asked Questions About Blueberry Nutrition

Are blueberries good for weight loss?

Yes, blueberries can support weight management. With only 84 calories per cup, high fiber content, and low fat, they provide satisfying nutrition without excessive calories. The fiber helps promote feelings of fullness, potentially reducing overall calorie intake.

Do blueberries have too much sugar?

While blueberries contain natural sugars (about 10g per 100g), they have a low to moderate glycemic index and come packaged with fiber and beneficial compounds that moderate blood sugar impact. They’re considered appropriate for most healthy eating patterns, including those focused on blood sugar management.

What is the best time to eat blueberries?

There’s no “best” time to eat blueberries. Enjoy them whenever it fits your routine—at breakfast for a nutritious start, as a mid-afternoon snack for sustained energy, or after exercise to support recovery. The most important factor is regular consumption.

Can you eat too many blueberries?

While blueberries are very healthy, eating extremely large quantities could lead to digestive discomfort due to their fiber content or excessive calorie intake. Stick to reasonable portions (1/2 to 1 cup daily) as part of a varied diet that includes many different fruits and vegetables.

Do cooked blueberries lose nutritional value?

Cooking blueberries can reduce some heat-sensitive nutrients like vitamin C, but many beneficial compounds, including anthocyanins, remain relatively stable during cooking. Baked blueberries still provide significant nutritional benefits.

The Bottom Line on Blueberry Nutrition

Blueberries nutrition facts reveal why these small berries deserve their superfood status. With only 57 calories per 100 grams, they deliver impressive amounts of fiber, vitamins C and K, manganese, and exceptional levels of antioxidants, particularly anthocyanins.

The calories in blueberries remain low while providing substantial nutritional value, making them an excellent choice for anyone seeking to improve their diet. Whether fresh, frozen, or even dried (in moderation), blueberries offer a convenient way to boost your intake of protective plant compounds.

Regular consumption of blueberries as part of a balanced, varied diet may support heart health, brain function, blood sugar management, and overall wellness. With their sweet taste, versatility, and impressive nutritional profile, blueberries make it easy and delicious to eat healthier.

Remember that while blueberries are nutritious, the key to optimal health is dietary variety. Include blueberries alongside other colorful fruits, vegetables, whole grains, lean proteins, and healthy fats for comprehensive nutrition that supports your health goals.

Sources:

• USDA FoodData Central – Blueberries, raw
• National Institutes of Health – Blueberries and their bioactives
• PMC – Nutritional composition and health benefits of berries
• ScienceDirect – Antioxidant capacity comparison of berries
• PMC – Health benefits of berry consumption
• USDA Plants Database
• MDPI – Glycemic responses to blueberries