Fresh blueberry

Fruit

Item Rating: 82/100

1 serving (148 grams) contains 84 calories, 1.0 grams of protein, 0.4 grams of fat, and 21.5 grams of carbohydrates.

Nutrition Information

1 cup (148g)

Calories		84.4
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.5 mg	0%
Total Carbohydrates		21.5 g	7%
	Dietary Fiber	3.6 g	12%
	Sugars	14.4 g
protein		1.0 g	2%
Vitamin D		0 mcg	0%
Calcium		8.9 mg	0%
Iron		0.4 mg	2%
Potassium		114.0 mg	2%

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

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (3.8%)

Protein: 4 cal (4.3%)

Carbs: 86 cal (91.9%)

About Fresh blueberry

Blueberries are small, round, and deep blue-purple berries native to North America, where they have been consumed for centuries. They are widely used in various cuisines, including desserts, smoothies, salads, and sauces, and revered for their sweet and tangy flavor. Nutritionally, a 1-cup serving (about 148g) of fresh blueberries contains 84 calories, 3.6g of dietary fiber, 1.1g of protein, and an excellent source of vitamins C and K, along with manganese. Blueberries are also rich in antioxidants such as anthocyanins, which give them their distinct color and contribute to their health benefits.

Health Benefits

• Support heart health through high levels of anthocyanins, which help reduce blood pressure and improve cholesterol levels.
• Boost immune function as they provide 24% of the daily recommended intake of vitamin C per 1-cup serving.
• Enhance brain health with potent antioxidants that combat oxidative stress, which may reduce age-related cognitive decline.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store fresh blueberries in the refrigerator in a breathable container and consume within 5-7 days. Rinse just before eating to prolong freshness.

Common Questions About Fresh blueberry Nutrition

Are blueberries high in nutrients?

Yes, blueberries are nutrient-dense. A 1-cup serving (about 148 grams) contains approximately 84 calories, 1 gram of protein, 21 grams of carbohydrates, and 3.6 grams of fiber. They are also an excellent source of vitamin C (24% of your daily value), vitamin K, and manganese, as well as powerful antioxidants.

Are blueberries compatible with a keto or low-carb diet?

Blueberries can be consumed on a keto or low-carb diet in moderation due to their natural sugars. A 1/4-cup serving has roughly 4 grams of net carbs, making them a suitable option if you carefully monitor portions to avoid exceeding your carb limit.

What are the health benefits of eating blueberries?

Blueberries are rich in antioxidants, particularly anthocyanins, which can help fight oxidative stress and inflammation. Studies suggest they support heart health, brain function, and may help improve insulin sensitivity, making them beneficial for overall wellness.

What is a healthy serving size of blueberries?

A healthy serving size of blueberries is around 1 cup (148 grams), which provides about 84 calories and a good amount of fiber, vitamins, and antioxidants. For snacks or desserts, smaller portions, such as 1/2 cup, can also be satisfying and nutritious.

How do blueberries compare to other berries like strawberries or raspberries?

Compared to strawberries and raspberries, blueberries are slightly higher in natural sugars but still lower in calories. For example, 1 cup of blueberries has 84 calories and 21 grams of carbs, while 1 cup of strawberries has 49 calories and 11.7 grams of carbs. Blueberries are often noted for their higher antioxidant content compared to other common berries.

Data Sources & Scientific References