Blueberry Juice Nutrition Facts and Health Benefits

Blueberry Juice

Verywell / Alexandra Shytsman 

Blueberry juice may be made from blueberries or from blueberry concentrate. Many brands of blueberry juice also add other fruit juices such as pomegranate, blackberry, apple, or cherry. Blueberry juice may also be combined with lemonade. 

Many consumers wonder if drinking blueberry juice is as healthy as eating nutritious blueberries. In general, eating whole fruit is considered to be healthier than drinking fruit juice. But you do gain some health benefits when you drink 100% blueberry juice. 

Blueberry Juice Nutrition Facts

One 8-ounce serving of blueberry juice provides 92 calories, 1.2g of protein, 23.4g of carbohydrates, and 0.5g of fat. Blueberry juice is an excellent source of vitamins C and K and the mineral manganese. The nutrition information is provided by the USDA.

  • Calories: 92
  • Fat: 0.5g
  • Sodium: 5mg
  • Carbohydrates: 23.4g
  • Fiber: 4g
  • Sugars: 16g
  • Protein: 1.2g
  • Vitamin C: 15.6mg
  • Vitamin K: 31mcg

Carbs

The calories in blueberry juice come almost entirely from carbohydrate in the form of naturally occurring sugar. But the number of carbs and sugar in blueberry juice can depend on the brand that you buy. Many commercially prepared blueberry drinks are blends made from several different types of juice and some may contain added sugars.

The glycemic index of most juice products and juices is in the moderate to high range, ranging in the mid-40s to low 50s depending on the fruit and the blend. As a basis for comparison, whole wild blueberries have a glycemic index of 53. 

Blueberries have a low glycemic load with one-half cup measuring just 6.5 on the scale. Glycemic load is an estimated glycemic index that takes into account the serving size of a given food or beverage. It is considered to be more helpful than just using glycemic index for people who are choosing foods based on their effects on blood glucose.

Fats

There is no fat in blueberry juice. However, blueberry juice smoothies may contain fat if full fat or low-fat dairy products (such as milk or yogurt) or other ingredients (almond milk, protein powder, or nut butters) with fat are used to make the drink.

Protein

There may be about one gram of protein in blueberry juice. But some varieties of blueberry juice that you make at home or buy in the stores will contain zero grams of protein, since fruit has very little protein.

Vitamins and Minerals

A one-cup serving of whole blueberries contributes just over 14 mg of vitamin C, or 24% of your total recommended daily intake if you consume a 2,000 calorie per day diet. You'll also get 26% of your recommended daily intake of vitamin K when you consume the berries. Blueberries also provide a small amount of vitamins A, E, thiamin, riboflavin, thiamin, niacin, B12, and pantothenic acid.

The minerals in blueberries are not substantial. You'll get 0.5 mg of manganese when you consume a cup of berries. That's 25% of your daily recommended intake. You'll also benefit from small amounts of copper, potassium, and other minerals.

When you drink blueberry juice, your intake of vitamins and minerals may be higher because you are consuming the juice of more than one cup of fruit. In addition, if blueberry juice is combined with the juice of other fruits, you'll gain the micronutrients provided by that juice. However, if water is used to dilute the juice, you may get fewer micronutrients.

Calories

One serving of blueberry juice contains approximately 92 total calories.

Summary

Blueberry juice is an antioxidant-rich drink that provides vitamins C and K. It is low in both fat and protein, but high in manganese and other macronutrients, along with naturally occurring sugars.

Health Benefits

There is limited scientific evidence on the benefits of blueberry juice in particular. But if the juice is 100% blueberry, then it may feature some of the same health benefits of the whole fruit.

May Aid in Bone and Muscle Development

Blueberries and blueberry juice provide vitamin C, but a full cup of the juice only provides 2% of your daily recommended intake. You'd have to drink a substantial amount of the juice to get the amount that experts advise. In addition, while vitamin C is good for you, the full benefits of the micronutrient remain unclear.

Vitamin C must be consumed in the diet because our bodies are unable to make it. We know that vitamin C (L-ascorbic acid) is essential for good bone structure, cartilage, muscle, and blood vessels. It also aids in the absorption of iron and promotes wound healing. But claiming that it can prevent disease may be premature.

According to the National Institutes of Health, "ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role."

You'll also get a healthy boost of manganese when you consume blueberry juice. Manganese is important for enzyme activation in the body, carbohydrate and protein production, sex hormone production and bone development.

Improves Brain Function and Memory

Thanks to their antioxidant and anti-inflammatory ingredients, blueberries may support brain function. One 2017 study followed 26 adults around the age of 67 and discovered that consuming blueberry concentrate may potentially aid in memory and overall brain health.

Helps Improve Systolic Blood Pressure

A 2017 study examined the effects of wild blueberry juice on adults at risk for type 2 diabetes. In this randomized and placebo-controlled trial, researchers discovered that drinking wild blueberry juice on a short-term basis may help lower high blood pressure and improve insulin resistance in those at risk of developing type 2 diabetes. However, further human studies are needed to verify these effects.

May Help Fight Cancer

Blueberries, and other berries, are high in antioxidants and have anti-inflammatory properties, which may help protect against cancer and other diseases. A 2016 scientific article noted that blueberries boast abilities to protect against DNA damage and suppress angiogenesis, and may affect the growth of malignant cells.

Repairs Skin Damage

The antioxidants in blueberries can similarly aid in improving skin health, studies have shown. A 2020 study published in Oxidative Medicine and Cellular Longevity reports that consuming blueberry extract can reduce skin inflammation as well as skin damage caused by pollution.

Allergies

According to the American Academy of Allergy, Asthma, and Immunology, blueberry allergy is possible but not common. Blueberries are members of the Ericaceae family and there is only one reported case of allergy to blueberries.

However, people who are allergic to other berries may experience cross-reactivity with blueberries (although there is little research on this). If you have an allergy to any berry, talk to your doctor about whether it is safe to eat blueberries or drink blueberry juice.

Adverse Effects

As a result of the high concentration of manganese in blueberry juice, it may act as a negative contrast agent if you undergo an MRI of the gastrointestinal tract. For that reason, you may want to avoid the juice if your doctor recommends the test.

Lastly, blueberry juice may have a glucose lowering effect, so dose adjustments may be necessary if you are on anti-diabetes medicines. However, there is limited evidence to support the concern. If you drink blueberry juice and are on medications to manage diabetes, talk to your doctor to get the best advice for you.

Varieties

Blueberry juice is sold as 100% blueberry juice, but also as an ingredient in other fruit juice blends and smoothies. Be aware that fruit "drinks" may contain mostly flavorings and sugar, and little actual fruit juice.

When It's Best

The Blueberry Council recommends looking for berries that are firm, dry, plump and smooth-skinned, deep purple-blue to blue-black in color, with a silvery surface bloom and no leaves or stems. Size is not an indicator of quality.

Fresh blueberries are in season in North America from late April to early September. Frozen blueberries and bottled blueberry juice are available year-round.

Storage and Food Safety

Refrigerate fresh blueberries when you get them home, either in their original plastic pack or in a covered bowl or container. Wash your blueberries just before you eat them. Blueberries should be consumed or used in juice within 10 days of purchase.

Bottled blueberry juice is available year-round. Refer to the use-by date and storage instructions on the bottle.

How to Prepare

If you have a juicer, you can make blueberry juice at home. A blender also works, but you'll have to follow a few extra steps.

  1. Begin with 3 to 5 cups of berries. Rinse the berries and remove any stems or rotten berries.
  2. Add the fruit to a to a blender.
  3. Blend on high for 20 to 30 seconds until the fruit is liquefied.
  4. Strain to remove fruit skins and stems.

If you prefer, you can add water to the juice to thin it out.

Use blueberry juice as a stand-alone drink or add to lemonade, sparkling water, or other fruit juices for flavor. 

11 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Blueberries, raw. FoodData Central. U.S Department of Agriculture.

  3. National Institutes of Health Office of Dietary Supplements. Vitamin C: Fact sheet for health professionals.

  4. National Institutes of Health Office of Dietary Supplements. Manganese: Fact sheet for health professionals.

  5. Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam ALR, Fulford J. Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementationApplied Physiology, Nutrition, and Metabolism. doi:10.1139/apnm-2016-0550

  6. Stote KS, Sweeney MI, Kean T, et al. The effects of 100% wild blueberry (Vaccinium angustifolium) juice consumption on cardiometablic biomarkers: a randomized, placebo-controlled, crossover trial in adults with increased risk for type 2 diabetes. BMC Nutrition. 2017;3(1):45. doi:10.1186/s40795-017-0164-0

  7. Kristo AS, Klimis-Zacas D, Sikalidis AK. Protective role of dietary berries in cancer. Antioxidants. 2016;5(4). doi:10.3390/antiox5040037

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  9. American Academy of Allergy, Asthma, and Immunology. Possible anaphylaxis to blueberry: Potential cross-reactivity with other berries.

  10. Bittman ME, Callahan MJ. The effective use of acai juice, blueberry juice and pineapple juice as negative contrast agents for magnetic resonance cholangiopancreatography in childrenPediatr Radiol. 2014;44(7):883-887. doi:10.1007/s00247-014-2884-5

  11. Stote KS, Sweeney MI, Kean T, et al. The effects of 100% wild blueberry (Vaccinium angustifolium) juice consumption on cardiometablic biomarkers: a randomized, placebo-controlled, crossover trial in adults with increased risk for type 2 diabetesBMC Nutr. 2017;3:45. doi:10.1186/s40795-017-0164-0

By Malia Frey
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.