Blueberries Nutrition Facts

Calories and Health Benefits

Bowl of Blueberries

Marvin Fox/Moment/Getty Images 

Blueberries have the highest amount of antioxidants. They contain plant compounds called anthocyanins that have been shown to have antioxidant power by combating oxidative stress. Research suggests that eating foods with anthocyanins may also help to fend off diseases, such as cardiovascular disease and cancer and aid in health maintenance.

Blueberries are high in fiber, low in calories and carbohydrate, and contain almost no fat.

They are definitely one fruit that you should be adding to your diet, especially if you have diabetes. Plus, they're so easy to enjoy, either on their own, added to smoothies, or as part of a meal.

Blueberries Nutrition Facts
Serving Size 1 cup raw (148 g)
Per Serving% Daily Value*
Calories 84 
Calories from Fat 4 
Total Fat 0.5g<1%
Sodium 1mg0%
Potassium 114mg2%
Carbohydrates 21g7%
Dietary Fiber 3.6g14%
Sugars 15g 
Protein 1g 
Vitamin A 1% · Vitamin C 25%
Calcium 0% · Iron 2%

*Based on a 2,000 calorie diet

One cup of blueberries contains about 80 calories, 21 grams carbohydrates, 3.6 grams fiber, and 1 gram of protein. This serving is considered a tad more than one serving of fruit. If you are looking to stick to one serving of fruit per sitting, keep your portion to about 3/4 cup, which is about 60 calories, and 15 grams of carbohydrate.

Blueberries are rich in heart-healthy, filling fiber. They are an excellent source of vitamin C, providing 25 percent in a cup's worth.

Health Benefits

Blueberries are rich in heart-healthy, filling fiber. Fiber is the indigestible part of carbohydrate that aids in satiety, helps to regulate bowels, pulls cholesterol away from the heart, and can stabilize blood sugar.

Blueberries also contain resveratrol, a compound (that has antioxidant properties) which has been associated with treatment and prevention of cancer, cardiovascular disease, and neurodegenerative diseases.

However, most of the research has been observed in cells cultured with resveratrol in higher concentrations than those likely to be achieved in humans consuming resveratrol orally. Some studies have shown higher levels of antioxidants in wild blueberries and in organically-grown blueberries.

Lastly, one cup of blueberries provides 25 percent of your daily needs for vitamin C. Vitamin C is an important water-soluble vitamin that acts as an antioxidant, aids in wound healing, boosts immunity, and has anti-aging properties.

Common Questions About Blueberries

Can you eat moldy blueberries?

The molds of blueberries are not harmful to eat. However, once a blueberry gets moldy, it does mean that it is spoiling. Moldy berries will not taste good. 

What can you do about blueberry stains on clothing?

Blueberries' blue coloring comes from the anthocyanins in them. Anthocyanin is a water-soluble pigment that imparts colors ranging from blue to shades of red. And while the blue coloring helps to pack in vitamins, minerals, and antioxidants, it can stain clothes and teeth.

If you manage to get some blueberries on your clothes, you might be able to get the stain out if you act right away. Waiting longer can make the stain harder to handle, so make sure to rinse with lukewarm water right away.

What are wild blueberries?

Wild blueberries, also known as low bush berries, are different from the cultivated, high bush berries. Wild berries are a smaller size than high bush berries and are thought to have more antioxidants and a more intense, tangy flavor.

Selection and Storage

The phytochemicals in blueberries, anthocyanins, degrade quickly and are short-lived. Therefore, it's important to extend their viability from the time they are picked until the time they reach your mouth. Research has shown that one way to conserve vitamins, minerals, fiber, and protective phytochemicals is to freeze blueberries right after harvesting, making frozen blueberries a great option.

If you do decide to purchase fresh blueberries, watch out for mold. Mold indicates the blueberries are beginning to spoil. Choose berries that are bright in color with no discoloration. They should smell fruity and sweet.

Blueberries can also be purchased dried, as juice, jams, or spreads. These types of blueberry items contain more sugar, therefore it's important to monitor your portion.

Healthy Ways to Prepare Blueberries

Blueberries can be incorporated into baked goods—pancakes, muffins, bars. They can be eaten with yogurt (try this yogurt chia pudding with blueberry compote), cottage cheese, oatmeal, or blended into smoothies. Blueberries can be tossed into salad for a refreshing colorful addition or they can be popped into your mouth as is. Use blueberries to decorate your plate or top your toast—this beautiful, nutrient-packed fruit can really be used to make anything.

Was this page helpful?
Article Sources
  • Basu A, Du M, Leyva MJ et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. 2010;140(9): 1582-1587.
  • Linus Pauling Institute. Resveratrol.

  • Retelny, Victoria. The colorful truth about anthocyanins complex compounds with many potential complex powers. Food and Nutrition. 2016;16-17.
  • Wild Blueberries. FAQ.