Blueberry Nutrition Profile

Quick Overview

9.1 / 10

Health Score

Blueberries are nutrient-dense berries known for their low calorie content, natural sweetness, fiber, vitamin C, vitamin K, manganese and high concentration of colorful antioxidant plant compounds.

Food typeBerry / fruit

Main energy sourceCarbohydrates

TextureJuicy and soft

Typical servingOne handful or one cup

Best known forAntioxidants and vitamin C

Processing levelWhole food

Calories

57 kcal

Approximate calories per 100 g of raw blueberries.

Protein

0.7 g

Blueberries are not a high-protein food, but they add a small amount of plant protein.

Water

84 g

Raw blueberries are mostly water, which helps keep them light and refreshing.

Macronutrients per 100 g

Total carbohydrates 14.5 g

Sugar 10 g

Fiber 2.4 g

Protein 0.7 g

Fat 0.3 g

Carbohydrates

Total carbs14.5 g

Fiber2.4 g

Net carbsApprox. 12.1 g

Total sugarApprox. 10 g

Added sugar0 g

Sugar alcoholsNormally 0 g / not significant

Fat Profile

Blueberries are naturally very low in fat.

Total fat0.3 g

Monounsaturated fatVery low

Polyunsaturated fatVery low

Saturated fatVery low

Trans fat0 g

Cholesterol0 mg

Vitamins

Vitamin CSupports immune function and collagen formation

Vitamin KSupports normal blood clotting

Vitamin ESmall antioxidant contribution

Vitamin B6Supports metabolism and nervous system function

FolateSmall contribution to cell growth and DNA production

NiacinSmall contribution to energy metabolism

RiboflavinSmall contribution to energy production

ThiaminSmall contribution to carbohydrate metabolism

Minerals

ManganeseApprox. 0.34 mg per 100 g

PotassiumApprox. 77 mg per 100 g

CalciumApprox. 6 mg per 100 g

MagnesiumApprox. 6 mg per 100 g

PhosphorusApprox. 12 mg per 100 g

IronApprox. 0.28 mg per 100 g

ZincApprox. 0.16 mg per 100 g

SodiumVery low

Blueberry Summary

Blueberries are a highly nutritious low-calorie fruit with a strong antioxidant profile and a naturally sweet taste.

They are especially useful when you want vitamin C, vitamin K, manganese, fiber and polyphenol-rich plant compounds without many calories.

They fit very well into Mediterranean, vegan, vegetarian, gluten-free, low-fat and whole-food eating patterns.

Because they contain more natural sugar and net carbohydrates than some very low-carb foods, strict keto and strict low-carb diets require portion control.

Diet Compatibility

Keto: Limited Low Carb: Limited Atkins: Portion control Dukan: Limited Mediterranean: Yes Paleo: Yes Vegan: Yes Vegetarian: Yes Gluten-free: Yes Dairy-free: Yes Low sugar: Moderate Low calorie: Yes Low fat: Yes Whole food diet: Yes

The Good

Low in calories.
Naturally fat-free or almost fat-free.
Contains vitamin C.
Contains vitamin K.
Good source of manganese.
Contains dietary fiber.
High in antioxidant polyphenols.
Contains anthocyanins, the pigments that give blueberries their deep blue color.
Contains no cholesterol.
Contains no added sugar when eaten fresh or frozen unsweetened.
Hydrating because of the high water content.
Fits well into low-calorie, low-fat and whole-food diets.

The Bad

Contains more natural sugar than very low-carb fruits.
Net carbohydrate content can be too high for strict keto in large portions.
Not a significant source of protein.
Very low in fat, so it may not be very filling alone.
Large servings may cause digestive discomfort in some people because of fiber and fruit sugars.

Glycemic Impact

Blueberries have a low-to-moderate glycemic impact for most people because they combine natural sugars with water, fiber and polyphenol-rich whole-food structure.

Glycemic indexApprox. 53

Glycemic loadApprox. 6 per 100 g

Total sugarApprox. 10 g per 100 g

FiberApprox. 2.4 g per 100 g

Net carbsApprox. 12.1 g per 100 g

Blood sugar profileBetter than many sweet snacks, but still portion-dependent

Digestive Profile

Blueberries provide water, fiber and plant compounds that make them easy to include in a balanced diet. Most people tolerate them well, especially in normal portions.

Fiber typeMostly soluble and insoluble plant fiber

Gut effectSupports regularity

Water contentApprox. 84 g per 100 g

Possible issueVery large servings may cause bloating

Satiety

Blueberries are light, hydrating and fiber-containing, but they are not as filling as foods high in protein or fat. They work best for satiety when combined with yogurt, oats, nuts, eggs or another protein-rich food.

Useful Plant Compounds

AnthocyaninsDeep blue pigments with antioxidant activity

PolyphenolsPlant compounds linked with antioxidant capacity

QuercetinFlavonoid found in many berries and fruits

Chlorogenic acidNatural plant compound found in blueberries

Best Uses

Breakfast: Oatmeal, yogurt bowls, smoothies, pancakes.

Lunch: Salads, grain bowls, cottage cheese, light snacks.

Dinner: Sauces for lean meats, salads, roasted vegetables, fruit sides.

Snacks: Fresh berries, frozen berries, chia pudding, homemade smoothie bowls.