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Blueberry Nutrition Facts and Health Benefits
By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our editorial process Updated on September 30, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals.
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Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.
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Learn more. by Mia Syn, MS, RDN Medically reviewed by
Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition.
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She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When They're Best Storage and Food Safety How to Prepare Blueberries are the all-purpose berry: They're reasonably priced, beautifully colored, delicious, and ideal for eating by themselves as a snack or in cereal, smoothies, salads, muffins, or pies. They are known as a superfood because they are highly nutritious, containing lots of powerful antioxidants.
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Blueberries are found in most grocery stores, wild or cultivated, either frozen or fresh. They are a low-glycemic source of carbohydrates and packed full of nutrients. Blueberry Nutrition Facts One serving of raw blueberries is one cup (148g), which provides 84 calories, 1g of protein, 21g of carbohydrates, and 0.5g of fat.
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Blueberries are an excellent source of vitamin C, vitamin K, and manganese. The following nutrition information is provided by the USDA.
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Calories: 84Fat: 0.5gSodium: 1.5mgCarbohydrates: 21gFiber: 3.6gSugars: 15gProtein: 1gVitamin C: 14.4mgVitamin E: 0.8mgVitamin K: 28.6mcgVitamin B6: 0.1mg
Carbs One cup of raw blueberries contains about 84 calories and 21 grams of carbohydrates. It also yields nearly 4 grams of fiber. Though a cup of blueberries contains 15 grams of total sugar, its glycemic load, which factors in how much of a particular food will raise blood sugar levels, is below 10, which is considered low.
Fats Blueberries contain just a trace amount of fat and are cholesterol-free.
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Protein Blueberries have a minimal amount of protein. You should include other protein sources in your diet to meet your daily needs. Vitamins and Minerals Blueberries are a rich source of essential nutrients, including vitamin C, vitamin K, and the mineral manganese, which helps the body process cholesterol and nutrients like carbohydrates and protein.
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Vitamin K is a key nutrient in blood clotting and healthy bones. Calories One cup of raw blueberries (148g) provides 84 calories, 91% of which come from carbs, 5% from protein, and 5% from fat. Summary Blueberries are a low-calorie, nutrient-rich fruit.
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They are a good source of carbohydrates, including fiber. Blueberries contain several vitamins and minerals such as vitamin C, vitamin K, and manganese.
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Health Benefits Blueberries contain compounds known as polyphenols, which are sort of an all-around star for good health. Scientists have found many benefits to blueberries due to the micronutrients they provide.
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There are studies that show eating 1/3 cup of blueberries daily is associated with reduced risk of disease. Improve Memory Blueberries have been shown to help maintain memory and prevent cognitive decline. One small study showed that people who regularly drank blueberry juice had improved performance on memory tests (and also decreased symptoms of depression). A much larger, long-term study, published in 2012, credited berries for delaying cognitive aging by as much as two and a half years.
Fight Inflammation Phyto (plant) components are abundant in blueberries.
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These include flavonoids, which are responsible for the berry's antioxidant and anti-inflammatory activities. Blueberries also have lots of vitamin C. It acts as an antioxidant, aiding in wound healing, supporting the immune system, and providing anti-aging properties. Reduce Heart Attack Risk In one study, eating three or more weekly servings of berries like blueberries reduced the risk of heart attack in women by 32%.
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Blueberries are so beneficial in part because they're rich in heart-healthy, filling fiber. Fiber is the indigestible part of carbohydrate that aids in satiety, regulates the bowels, helps pull cholesterol away from the heart, and helps stabilize blood sugar. Blueberries also contain anthocyanins, antioxidants that may benefit the heart by improving blood flow and countering plaque buildup.
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Decrease Cancer Risk Some research suggests that eating foods with anthocyanins may also help to fend off cancer. Anthocyanins are a type of flavonoid, and they are found in brightly colored fruits and vegetables including blueberries. Improve Insulin Sensitivity Although blueberries do contain naturally occurring sugars, their anthocyanins appear to improve insulin sensitivity and help lower blood sugar levels. That means they can help lower the risk of insulin resistance and type 2 diabetes.
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Diet High in Flavanol May Lower Blood Pressure, Study Finds
Allergies Blueberries are a natural source of salicylates, so if you're allergic to these chemicals—they're the active ingredient in aspirin and are found in other foods and personal-care products as well—you should eat blueberries with caution (some people are more sensitive to salicylates than others).
Adverse Effects Blueberries may interact with some medications. In addition to salicylates, which act as a natural blood thinner, blueberries are loaded with vitamin K, an important nutrient for blood clotting. If you're taking a blood thinner like Coumadin (warfarin), talk to your doctor about the effects of eating foods high in salicylates and vitamin K on your medication.
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Varieties Blueberries are one of the few fruits that are native to North America. You can purchase either wild blueberries or cultivated ones. Wild berries are smaller than their cultivated cousins and have a more intense, tangy flavor.
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They also contain more antioxidants than cultivated berries. You can buy blueberries either fresh or frozen—each is nutritious. Frozen berries are often picked at their peak and last longer than fresh, making them a wise choice all year round.
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When They' re Best The North American blueberry season runs from April to September, but imports from South America—where the seasons are reversed—are available from October to March. Choose firm, dry, well-rounded, smooth-skinned berries that are bright blue with a slightly frosted look.
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Reddish blueberries aren't ripe and won't ripen once picked, but you can use them in cooking. Avoid berries that are soft, shriveled, or have any sign of mold. When out of season, fresh blueberries can be among the more expensive fruits.
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A cost-effective and equally healthy choice is to opt for flash frozen blueberries, which are an excellent addition to smoothies, baked goods, and even as a topping for overnight oats. Frozen berries are generally picked at peak ripeness (when they're the most nutritious), and research shows that freezing helps preserve their nutritional content.
Storage and Food Safety Refrigerate fresh blueberries and eat them within 10 days. They should be rinsed with running water before eating, but wait to wash them until just before you consume or cook with blueberries.
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Frozen blueberries can be stored in the freezer for up to a year for the best quality but remain safe to eat beyond that time. How to Prepare Versatile blueberries are perfect in baked goods like pancakes, muffins, pies, and crumbles.
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They can be eaten with yogurt, cottage cheese, and oatmeal or blended into smoothies. They even pair well with balsamic vinegar for a savory sauce.
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Toss them into a salad for a refreshing, colorful addition, or just pop them straight into your mouth as a delicious snack. Raspberry Nutrition Facts and Health Benefits 14 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
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Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Blueberries, raw. FoodData Central.
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U.S Department of Agriculture. Institute of Medicine (US) Panel on Micronutrients.
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Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington (DC): National Academies Press (US); 2001.
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10, Manganese. Kalt W, Cassidy A, Howard LR, et al.
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Recent research on the health benefits of blueberries and their anthocyanins. Adv Nutr.
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2020;11(2):224-236. doi:10.1093/advances/nmz065 Krikorian R, Shidler MD, Nash TA, et al.
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Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58(7):3996-4000.
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doi:10.1021/jf9029332 Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline.
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Ann Neurol. 2012;72(1):135-43.
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doi:10.1002/ana.23594 Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010;9:3.
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doi:10.1186/1475-2891-9-3 Cassidy A, Mukamal KJ, Liu L, et al. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation.
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2013;127(2):188-96. doi:10.1161/CIRCULATIONAHA.112.122408 Kimble R, Keane KM, Lodge JK, Howatson G. Dietary intake of anthocyanins and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies.
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Crit Rev Food Sci Nutr. 2019;59(18):3032-3043. doi:10.1080/10408398.2018.1509835 Yousuf B, Gul K, Wani AA, Singh P.
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Health benefits of anthocyanins and their encapsulation for potential use in food systems: a review. Crit Rev Food Sci Nutr. 2016;56(13):2223-30.
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doi:10.1080/10408398.2013.805316 Martineau LC, Couture A, Spoor D, et al. Anti-diabetic properties of the Canadian lowbush blueberry Vaccinium angustifolium Ait.
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Phytomedicine. 2006;13(9-10):612-23. doi:10.1016/j.phymed.2006.08.005 Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT.
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Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. J Nutr.
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2010;140(10):1764-8. doi:10.3945/jn.110.125336 Cunningham E.
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Are there foods that should be avoided if a patient is sensitive to salicylates?. J Am Diet Assoc.
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2010;110(6):976. doi:10.1016/j.jada.2010.04.020 Rane A, Lindh JD. Pharmacogenetics of anticoagulants. Hum Genomics Proteomics. 2010;2010:754919.
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doi:10.4061/2010/754919 Bouzari A, Holstege D, Barrett DM. Mineral, fiber, and total phenolic retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem.
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2015;63(3):951-6. doi:10.1021/jf504890k By Barbie Cervoni MS, RD, CDCES, CDN
Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes.
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Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful?
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