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🫐
Blueberry Calories
Rich in antioxidants, low calorie, source of fiber
CALORIES
GI
POTASSIUM
FIBER
Blueberry Nutrition Facts
Selected: 100 g
57
KCAL / 100G
Carbs
14.5g
· 91%
Protein
0.7g
· 4%
Fat
0.3g
· 5%
Fiber
2.4g
Blueberry Vitamins & Minerals
Vitamins
Vitamin K
19.3µg · 16% DV
Vitamin C
9.7mg · 11% DV
Vitamin E
0.57mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Phosphorus
12mg · 2% DV
Potassium ⭐
77mg · 2% DV
Calcium
6mg · 1% DV
Magnesium
6mg · 1% DV
Blueberry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Blueberry Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Blueberry Contain Allergens?
No known major allergens
Which Diets Is Blueberry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Blueberry Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Blueberry
Blueberry — Frequently Asked Questions
What is the best way to wash blueberries?
Rinse blueberries gently under cool running water just before eating, then pat them dry. Washing them before storage can leave moisture behind and encourage mold.
How long do blueberries last in the refrigerator?
Unwashed blueberries usually keep for about a week in the refrigerator when stored in a breathable container. Remove any crushed or moldy berries promptly so they do not spoil the rest.
Can blueberries be frozen?
Yes. Rinse and dry them thoroughly, freeze them in a single layer on a tray, then transfer them to a sealed freezer bag or container. Once thawed, they become softer, so they work especially well in smoothies, oatmeal, and sauces.
Are blueberries good with yogurt?
Blueberries pair well with yogurt for a balanced snack: yogurt adds protein while the berries provide flavor and fiber. Choose plain, unsweetened yogurt when you want to limit added sugars.
Does cooking blueberries reduce their nutritional value?
Heat can reduce some sensitive vitamins and antioxidant compounds, especially with long cooking times at high temperatures. Brief cooking or adding berries near the end of a recipe can help preserve more of them.
Is blueberry juice the same as eating whole blueberries?
No. Juice often contains much less of the fruit's natural fiber and is easier to consume in larger amounts quickly. Whole blueberries are generally the better everyday choice.
Can blueberries treat a urinary tract infection?
No. Blueberries are nutritious, but they are not a proven treatment for a urinary tract infection. Seek medical advice for symptoms such as burning urination, frequent urination, fever, or back pain.
Is it okay to eat blueberries at night?
For most people, yes. If fruit triggers reflux or stomach discomfort for you, have them earlier in the evening rather than immediately before lying down.
Should I eat blueberries before or after a workout?
They can be a light pre-workout fruit option, particularly when paired with a food that is easy on your stomach. After exercise, combine them with yogurt, milk, or another protein-containing food for a more balanced recovery snack.
Who should be careful when eating blueberries?
People taking blood-thinning medication should avoid making major sudden changes to their usual fruit and vegetable intake without discussing it with their clinician. Although uncommon, stop eating blueberries and seek advice if signs of an allergic reaction occur, such as hives, itching, or lip swelling.
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Nutrition data compiled from USDA FoodData Central and scientific sources.