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Blueberry nutrition, glycemic index, calories, net carbs & more

Blueberries, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on April 18, 2022
Education: General Medicine at YSMU
Blueberry

Summary

The primary nutrient found in blueberries is carbohydrates, composed of 83% net carbs and 17% dietary fiber. Blueberries are also an excellent source of vitamin C, vitamin K, manganese, and protective antioxidants, such as anthocyanins.

Introduction

Blueberries, like most berries, are widely popular constituents of healthy diets, but what nutrition do they provide, and how does it affect our health? In this article, we will be discussing exactly that.

Nutrition

The nutritional information and infographics below will be presented mainly for raw blueberries, with occasional mentions of dried blueberries’ nutritional content (1).

Raw blueberries are not very dense in nutrients, consisting of 85% water and 15% nutrients. Conversely, dried blueberries contain 15% water and 85% nutrients.

One average serving size of blueberries per person is one cup, equalling 148g.

Macronutrients chart

15% 85%
Protein:
Daily Value: 1%
0.74 g of 50 g
1%
Fats:
Daily Value: 1%
0.33 g of 65 g
1%
Carbs:
Daily Value: 5%
14.49 g of 300 g
5%
Water:
Daily Value: 4%
84.21 g of 2,000 g
4%
Other:
0.23 g

Calories

Raw blueberries are low-calorie foods. One hundred grams of blueberries provides only 57 calories.

Accordingly, one average serving of blueberries per person contains 84 calories.

Dried sweetened blueberries, being denser in nutrients, are significantly higher in calories. A hundred grams of dried sweetened blueberries contains 317 calories.

Protein

Blueberries contain very little protein - less than one gram per 100g serving. Nonetheless, this low content of protein contains small amounts of all essential amino acids.

Dried sweetened blueberries, on the other hand, provide 2.5g of protein per 100g serving.

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 4% 6% 5% 5% 2% 4% 5% 6% 5%
Tryptophan: 3 mg of 280 mg 1%
Threonine: 20 mg of 1,050 mg 2%
Isoleucine: 23 mg of 1,400 mg 2%
Leucine: 44 mg of 2,730 mg 2%
Lysine: 13 mg of 2,100 mg 1%
Methionine: 12 mg of 1,050 mg 1%
Phenylalanine: 26 mg of 1,750 mg 1%
Valine: 31 mg of 1,820 mg 2%
Histidine: 11 mg of 700 mg 2%

Carbohydrates

Carbohydrates are the main macronutrients found in blueberries, making up almost 15% of the total content of these fruits. Therefore, one hundred gram serving of blueberries contains 14.5g of carbohydrates.

Of these carbohydrates, 83% are made up of net carbs and 17% dietary fiber.

Dried sweetened blueberries are naturally significantly higher in carbohydrates, containing 80g of carbohydrates per 100g serving. This carbohydrate content consists of 91% net carbs and 9% dietary fiber.

Carbohydrate type breakdown

4.88% 4.97%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Net Carbs

One average serving of raw blueberries contains 18g of net carbs.

The predominant sugars making up blueberries’ sugar content are fructose and glucose. Blueberries may also contain small amounts of sucrose and starch.

One cup of raw blueberries (148g) provides 7.4g of fructose and 7.2g of glucose.

Dietary Fiber

A cup of blueberries contains 3.6g of dietary fiber.

Blueberries contain the same amount of dietary fiber as oranges.

The dietary fiber content of blueberries consists of 29% soluble and 71% insoluble fiber (2). Soluble fiber slows down and improves digestion, while insoluble fiber helps with constipation.

Fiber content ratio for Blueberry

9.96% 2.4% 2.13%
Sugar: 9.96 g
Fiber: 2.4 g
Other: 2.13 g

Fats

Raw blueberries contain a negligible amount of fats - 0.3g in a 100g serving.

At the same time, dried sweetened blueberries can provide 2.5g of fats in the same serving size. Most of these fats are made up of healthful polyunsaturated fatty acids.

Like all plant products, blueberries do not contain cholesterol.

Fat type information

0.028% 0.047% 0.146%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g

Vitamins

Despite the overall low nutrient content, blueberries are a rich source of vitamins.

Blueberries fall in the top 25% of foods as a source of vitamin C. A 100g serving of blueberries covers 11% of the daily need for this vitamin.

The same serving size of blueberries also covers 16% of the daily vitamin K needs.

Blueberries provide moderate amounts of vitamin E, vitamin A, and all B group vitamins except for vitamin B12, which it lacks completely.

Blueberries are also entirely absent in vitamin D.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Vitamin A: 54 IU of 5,000 IU 1%
Vitamin E : 0.57 mg of 15 mg 4%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 9.7 mg of 90 mg 11%
Vitamin B1: 0.037 mg of 1 mg 3%
Vitamin B2: 0.041 mg of 1 mg 3%
Vitamin B3: 0.418 mg of 16 mg 3%
Vitamin B5: 0.124 mg of 5 mg 2%
Vitamin B6: 0.052 mg of 1 mg 4%
Folate: 6 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 19.3 µg of 120 µg 16%

Minerals

Blueberries are an excellent source of manganese, covering 15% of the daily need for this mineral with a 100g serving.

Blueberries contain adequate amounts of copper and iron. In smaller amounts, these berries contain other minerals, such as zinc, potassium, calcium, magnesium, phosphorus, and selenium.

Blueberries are very low in sodium, containing only 1mg in a 100g serving.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 11% 5% 6% 7% 1% 5% 19% 44% 1% 4%
Calcium: 6 mg of 1,000 mg 1%
Iron: 0.28 mg of 8 mg 4%
Magnesium: 6 mg of 420 mg 1%
Phosphorus: 12 mg of 700 mg 2%
Potassium: 77 mg of 3,400 mg 2%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.16 mg of 11 mg 1%
Copper: 0.057 mg of 1 mg 6%
Manganese: 0.336 mg of 2 mg 15%
Selenium: 0.1 µg of 55 µg 0%
Choline: 6 mg of 550 mg 1%

Phytochemicals

Besides the widely known nutrients, plant products are also rich in specific compounds called phytochemicals which give these foods many of their attributes.

Anthocyanins

Blueberries are one of the richest sources of the phenolic compound anthocyanins. This pigment is what gives blueberries their distinct dark color. As the fruit ripens, the anthocyanin content grows, and the berry gets darker (3).

Anthocyanins are strong antioxidants necessary to protect cells from oxidative cell damage. This gives blueberries health-beneficial qualities that can help prevent cardiovascular diseases and improve cognition and brain function (3).

Polyphenols

Other than anthocyanins, blueberries are also rich in antioxidant polyphenols, such as various phenolic acids, cinnamic acids, and flavonoids (4). These compounds add to the valuable, healthy qualities of blueberries.

Organic Acids

Blueberries contain large amounts of organic acids, such as citric acid, quinic acid, malic acid, oxalic acid, and others (5). These acids are responsible for the slight tart taste of blueberries.

Glycemic Index

According to the International Tables of Glycemic Index Values 2021, wild blueberries from Canada have a glycemic index of 53±7 (6). This puts the glycemic index of blueberries in the low category.

To find the complete glycemic index list of over 350 foods, you can visit this page.

Acidity

The pH value of blueberries has been researched to fall in the range of 3.44 to 4.14 (7). This makes blueberries an acidic food.

The pH value of frozen blueberries falls in the range of 3.11 to 3.22, making frozen berries a little more acidic (8).

The potential renal acid load or PRAL value of foods is another way of measuring acidity by looking at how much acid or base the given food produces inside the organism. The PRAL value of blueberries is -1. The negative value shows these berries to be slightly alkaline-forming.

Comparison to Similar Foods

When comparing blueberries and blackberries, we see that blackberries are richer in vitamin C and lower in carbohydrates and sugars, while blueberries contain more vitamins B1, B5, and B6. You can find a full article on “Blueberry vs. Blackberry”.

Compared to blueberries, grapes are higher in calories, fats, and carbs. On the other hand, blueberries are overall richer in minerals and vitamins. If interested, you can also find the complete comparison of “Blueberry vs. Grape”.

In comparison to mulberries, blueberries are richer in carbohydrates, including net carbs and dietary fiber, vitamins A and K. Mulberries, however, are a better source of vitamin C, vitamin B2, and most minerals.

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168158/nutrients
  2. https://sci.washington.edu/info/forums/reports/FiberFacts.pdf
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/
  4. Critical Reviews in Food Science and Nutrition
  5. https://www.researchgate.net/publication/343491639
  6. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  7. https://cdn.blueberriesconsulting.com/2020/12/applsci-10-08459.pdf
  8. pH values of foods and food products
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: April 18, 2022

Important nutritional characteristics for Blueberry

Blueberry
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
53 (low)
Insulin index ⓘ
N/A
Calories
57
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
12.09 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (148 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-1 (alkaline)
75% Vitamin C
68% Fiber
60% Sugar
59% Carbs
58% Net carbs
Explanation: The given food contains more Vitamin C than 75% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Sugar, Carbs, and Net carbs.

Blueberry Glycemic index (GI)

53

Mineral chart - relative view

Manganese
0.336 mg
TOP 43%
Copper
0.057 mg
TOP 77%
Iron
0.28 mg
TOP 86%
Zinc
0.16 mg
TOP 87%
Potassium
77 mg
TOP 87%
Calcium
6 mg
TOP 88%
Magnesium
6 mg
TOP 90%
Choline
6 mg
TOP 91%
Phosphorus
12 mg
TOP 92%
Selenium
0.1 µg
TOP 96%
Sodium
1 mg
TOP 98%

Vitamin chart - relative view

Vitamin C
9.7 mg
TOP 25%
Vitamin K
19.3 µg
TOP 47%
Vitamin A
54 IU
TOP 48%
Vitamin E
0.57 mg
TOP 55%
Folate
6 µg
TOP 76%
Vitamin B6
0.052 mg
TOP 77%
Vitamin B1
0.037 mg
TOP 79%
Vitamin B3
0.418 mg
TOP 80%
Vitamin B2
0.041 mg
TOP 83%
Vitamin B5
0.124 mg
TOP 87%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

All nutrients for Blueberry per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 42% 12.09g 4.5 times less than Chocolate Chocolate
Protein 2% 88% 0.74g 3.8 times less than Broccoli Broccoli
Fats 1% 84% 0.33g 100.9 times less than Cheese Cheese
Carbs 5% 41% 14.49g 1.9 times less than Rice Rice
Calories 3% 84% 57kcal 1.2 times more than Orange Orange
Starch 0% 97% 0.03g 509.7 times less than Potato Potato
Fructose 6% 82% 4.97g 1.2 times less than Apple Apple
Sugar N/A 40% 9.96g 1.1 times more than Coca-Cola Coca-Cola
Fiber 10% 32% 2.4g Equal to Orange Orange
Calcium 1% 88% 6mg 20.8 times less than Milk Milk
Iron 4% 86% 0.28mg 9.3 times less than Beef Beef
Magnesium 1% 90% 6mg 23.3 times less than Almond Almond
Phosphorus 2% 92% 12mg 15.2 times less than Chicken meat Chicken meat
Potassium 2% 87% 77mg 1.9 times less than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 1% 87% 0.16mg 39.4 times less than Beef Beef
Copper 6% 77% 0.06mg 2.5 times less than Shiitake Shiitake
Vitamin A 1% 48% 54IU 309.4 times less than Carrot Carrot
Vitamin E 4% 55% 0.57mg 2.6 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 11% 25% 9.7mg 5.5 times less than Lemon Lemon
Vitamin B1 3% 79% 0.04mg 7.2 times less than Pea Pea
Vitamin B2 3% 83% 0.04mg 3.2 times less than Avocado Avocado
Vitamin B3 3% 80% 0.42mg 22.9 times less than Turkey meat Turkey meat
Vitamin B5 2% 87% 0.12mg 9.1 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 77% 0.05mg 2.3 times less than Oat Oat
Folate 2% 76% 6µg 10.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 16% 47% 19.3µg 5.3 times less than Broccoli Broccoli
Tryptophan 0% 98% 0mg 101.7 times less than Chicken meat Chicken meat
Threonine 0% 97% 0.02mg 36 times less than Beef Beef
Isoleucine 0% 96% 0.02mg 39.7 times less than Salmon Salmon
Leucine 0% 96% 0.04mg 55.3 times less than Tuna Tuna
Lysine 0% 98% 0.01mg 34.8 times less than Tofu Tofu
Methionine 0% 95% 0.01mg 8 times less than Quinoa Quinoa
Phenylalanine 0% 96% 0.03mg 25.7 times less than Egg Egg
Valine 0% 96% 0.03mg 65.5 times less than Soybean Soybean
Histidine 0% 97% 0.01mg 68.1 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 89% 0.03g 210.5 times less than Beef Beef
Monounsaturated Fat N/A 85% 0.05g 208.5 times less than Avocado Avocado
Polyunsaturated fat N/A 82% 0.15g 323.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 57
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
5%
Total Carbohydrate 14g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 77mg 2%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Blueberry nutrition infographic

Blueberry nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.