Blueberries

Fruit

Item Rating: 83/100

1 serving (150 grams) contains 86 calories, 1.1 grams of protein, 1.1 grams of fat, and 18.1 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		85.5
% Daily Value*
Total Fat		1.1 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		18.1 g	6%
	Dietary Fiber	4.3 g	15%
	Sugars	12.9 g
protein		1.1 g	2%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		0 mg	0%
Potassium		0 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Blueberries Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

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Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (11.4%)

Protein: 4 cal (5.1%)

Carbs: 72 cal (83.5%)

About Blueberries

Blueberries are small, round berries native to North America, now grown and consumed globally. Belonging to the Ericaceae family, they are a popular ingredient in cuisines ranging from desserts like pies and smoothies to savory salads. Known for their deep blue color and sweet-tart flavor, blueberries are nutrient-dense, low in calories (57 per 100 grams), and packed with antioxidants, vitamins, and fiber. They contain 2.9 grams of dietary fiber, promoting digestive health, and 2.6 mg of vitamin C, supporting immune function. With minimal fats and proteins, their powerful antioxidant profile mainly comes from flavonoids such as anthocyanins, giving them their deep coloration and health benefits.

Health Benefits

• Rich in antioxidants like anthocyanins, blueberries help combat oxidative stress and reduce inflammation.
• High dietary fiber content (2.9g per 100g) promotes digestive health and aids in maintaining a healthy gut microbiome.
• Vitamin C (2.6 mg per 100g) supports immune system function and skin health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie, paleo

Not suitable for: People allergic to berries

Selection and Storage

Store blueberries in the refrigerator and consume within 1-2 weeks. Rinse thoroughly before consumption and avoid washing before storage to extend shelf life.

Common Questions About Blueberries Nutrition

Are blueberries high in protein?

Blueberries are not high in protein. One cup (148 grams) of blueberries contains just 0.71 grams of protein. They are better known for their rich content of vitamins, antioxidants, and dietary fiber rather than protein.

Can I eat blueberries on a keto diet?

Blueberries can be eaten in moderation on a keto diet but should be limited due to their carbohydrate content. One cup contains about 12 grams of carbs, with 2.9 grams coming from fiber. For strict keto dieters, small portions, such as a handful or 1/4 cup, may fit within carb limits.

What are the health benefits of eating blueberries?

Blueberries are packed with antioxidants, particularly anthocyanins, which may support heart health and brain function. They are also a good source of vitamin C, vitamin K, and dietary fiber, helping to boost immunity, support healthy digestion, and reduce inflammation.

What is the recommended serving size for blueberries?

A standard serving size for blueberries is one cup, which weighs approximately 148 grams and provides 57 calories. This portion is ideal for a snack or as part of a balanced meal, but smaller servings may suit those managing carbohydrate or calorie intake.

How do blueberries compare to other berries in nutrition?

Blueberries have slightly more sugar (8.6 grams per cup) compared to raspberries or blackberries, but they are among the highest in antioxidant content. They are lower in fiber compared to raspberries (8 grams per cup), but richer in vitamin K and equally versatile in cooking and snacking.

Data Sources & Scientific References

1. USDA FoodData - Blueberries Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Blueberries and Cardiovascular Risk Reduction

   National Library of Medicine (PubMed)

   Peer-reviewed study highlighting the cardiovascular health benefits of blueberries due to their high polyphenol content.

   View source →
3. Flavonoid-rich Foods and Cognitive Decline

   American Journal of Clinical Nutrition

   Study showing the role of blueberry flavonoids in reducing the risk of cognitive decline in adults.

   View source →
4. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Official dietary guidelines recommending fruits, including blueberries, as part of a healthy diet.

   View source →