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Blueberry

Fruit

Blueberry

A nutrient-dense, low-calorie berry celebrated for its high antioxidant levels and blood sugar-friendly profile.

Small, sweet, blue-purple berries known for their high antioxidant content, specifically anthocyanins, and versatility in fresh, frozen, and culinary applications.

high-antioxidant low-glycemic fruit

Typical serving · 148g

Common varieties · highbush, lowbush, rabbiteye, half-high, wild

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Blueberries are digested at a moderate pace due to their fiber content, which slows the absorption of their natural sugars. They provide a low glycemic response and moderate satiety. Their macronutrient profile is low in protein and fat, consisting mostly of water and simple carbohydrates. As a minimally processed whole food, they retain their cellular structure and phytochemical integrity.

Varieties: highbush · lowbush · rabbiteye · half-high · wild

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Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

57kcal

Density 0.57 kcal/g

Protein

0.7g

Carbs

14.5g

Fat

0.3g

Fiber

2.4g

Sugar

10 g

Sodium

1 mg

Potassium

77 mg

Glycemic index

53

Glycemic load

6

Water content

84%

Standout compounds

Nutrient highlights

  • Anthocyanins

    high

    Reduces oxidative stress and inflammation

  • Vitamin C

    moderate

    Supports immune function and collagen synthesis

  • Vitamin K

    moderate

    Important for blood clotting and bone metabolism

  • Manganese

    moderate

    Plays a role in fat and carbohydrate metabolism

  • Dietary Fiber

    moderate

    Promotes digestive regularity and satiety

Wellness map

Health scores & processing

Weight loss
85
Satiety
70
Blood sugar
85
Gut health
90
Heart health
85
Fitness
65
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh or frozen blueberries are whole, unprocessed fruits with no added ingredients, retaining their natural nutrient matrix.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Blueberries can carry pesticide residues from conventional farming. Washing thoroughly or choosing organic significantly reduces exposure risk.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • mold

Safer choices

Organic blueberries

Prep tips

Rinse under cold running water just before eating rather than before storing to prevent premature spoilage and remove surface residues.

Conventional blueberries frequently appear on the EWG's Dirty Dozen list due to detectable pesticide residues.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content allow for generous portions without excess calories, aiding volume eating strategies.

  2. Blood sugar

    Low glycemic index and glycemic load prevent sharp blood sugar spikes, making them suitable for glucose management.

  3. Fitness & energy

    Provides quick-digesting natural sugars for light activity, but lacks the substantial carbs or protein needed for intense endurance or recovery.

  4. Gut health

    Dietary fiber and polyphenols act as prebiotics, supporting beneficial gut bacteria diversity and colon health.

  5. Processing quality

    Typically consumed as a whole, unprocessed fruit, retaining all natural micronutrients, fiber, and antioxidants.

  6. Food safety

    Conventional blueberries often retain pesticide residues; washing thoroughly or buying organic mitigates this risk.

  7. Common mistakes

    Assuming dried blueberries or blueberry-flavored baked goods offer the same low-sugar, high-antioxidant profile as fresh or frozen whole berries.

  8. Best preparation

    Eaten fresh or frozen; adding them to oatmeal or yogurt increases meal satiety and slows sugar absorption.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Antioxidant boost

    Add to morning oatmeal or smoothies for a quick influx of protective polyphenols.

  • Weight loss snack

    A sweet, low-calorie option to satisfy sugar cravings without breaking calorie limits.

  • Gut health support

    Fiber and polyphenols feed beneficial gut bacteria when consumed regularly.

  • Post-meal blood sugar control

    Eating berries after a meal can help blunt the glycemic response of the overall meal.

Balance sheet

Pros & cons

Upsides

  • Extremely rich in antioxidants, particularly anthocyanins
  • Low glycemic index supports stable blood sugar
  • High water content keeps calorie density very low
  • Convenient, portable, and requires no preparation
  • Polyphenols support cognitive and cardiovascular health

Trade-offs

  • Moderate sugar content requires portion control for strict low-carb diets
  • Not a significant source of protein or dietary fat
  • Conventional varieties often carry pesticide residues
  • Dried and sweetened versions are calorie-dense and high in sugar

Fit check

Who is it for?

Great match

  • antioxidant supplementation
  • low-calorie snacking
  • blood sugar management
  • cognitive health maintenance

Consider alternatives

  • strict ketogenic diets
  • high-protein diets
  • calorie-dense bulking phases

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Blueberry

    This food

    Blueberry

    VS90% alike
    Strawberry

    Compare with

    Strawberry

    Strawberries are slightly lower in calories and sugar, while blueberries offer more antioxidants per serving.

    Strawberries are slightly lower in calories and sugar, while blueberries offer more antioxidants per serving.

    Blueberry vs Strawberry
  • Blueberry

    This food

    Blueberry

    VS90% alike
    Raspberry

    Compare with

    Raspberry

    Raspberries provide significantly more fiber and less sugar, making them better for satiety, while blueberries have a stronger antioxidant profile.

    Raspberries provide significantly more fiber and less sugar, making them better for satiety, while blueberries have a stronger antioxidant profile.

    Blueberry vs Raspberry
  • Blueberry

    This food

    Blueberry

    VS90% alike
    Blackberry

    Compare with

    Blackberry

    Blackberries are higher in fiber and lower in sugar than blueberries, offering better blood sugar control, though both are rich in antioxidants.

    Blackberries are higher in fiber and lower in sugar than blueberries, offering better blood sugar control, though both are rich in antioxidants.

    Blueberry vs Blackberry
  • Blueberry

    This food

    Blueberry

    VS60% alike
    Banana

    Compare with

    Banana

    Bananas offer more potassium and quick energy for fitness, while blueberries are far lower in calories and sugar, making them better for weight loss.

    Bananas offer more potassium and quick energy for fitness, while blueberries are far lower in calories and sugar, making them better for weight loss.

    Blueberry vs Banana
  • Blueberry

    This food

    Blueberry

    VS70% alike
    Grape

    Compare with

    Grape

    Blueberries provide more fiber and antioxidants with less sugar per serving compared to high-sugar grapes.

    Blueberries provide more fiber and antioxidants with less sugar per serving compared to high-sugar grapes.

    Blueberry vs Grape
  • Blueberry

    This food

    Blueberry

    VS70% alike
    Apple

    Compare with

    Apple

    Apples offer more satiety due to pectin and volume, but blueberries provide a denser concentration of antioxidants per calorie.

    Apples offer more satiety due to pectin and volume, but blueberries provide a denser concentration of antioxidants per calorie.

    Blueberry vs Apple
  • Blueberry

    This food

    Blueberry

    VS85% alike
    Cranberry

    Compare with

    Cranberry

    Unsweetened cranberries are lower in sugar but extremely tart; blueberries are more palatable raw and still low-glycemic.

    Unsweetened cranberries are lower in sugar but extremely tart; blueberries are more palatable raw and still low-glycemic.

    Blueberry vs Cranberry
  • Blueberry

    This food

    Blueberry

    VS75% alike
    Acai Berry

    Compare with

    Acai Berry

    Acai has slightly more antioxidants and healthy fats, but blueberries are far more accessible, affordable, and easier to eat whole.

    Acai has slightly more antioxidants and healthy fats, but blueberries are far more accessible, affordable, and easier to eat whole.

    Blueberry vs Acai Berry
  • Blueberry

    This food

    Blueberry

    VS65% alike
    Orange

    Compare with

    Orange

    Oranges provide more vitamin C and hydration, while blueberries offer superior antioxidant benefits and lower sugar content.

    Oranges provide more vitamin C and hydration, while blueberries offer superior antioxidant benefits and lower sugar content.

    Blueberry vs Orange
  • Blueberry

    This food

    Blueberry

    VS60% alike
    Mango

    Compare with

    Mango

    Mangoes are significantly higher in sugar and calories, whereas blueberries provide a more blood-sugar-friendly option with similar sweet appeal.

    Mangoes are significantly higher in sugar and calories, whereas blueberries provide a more blood-sugar-friendly option with similar sweet appeal.

    Blueberry vs Mango

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are blueberries good for weight loss?

    Yes, blueberries are excellent for weight loss due to their low calorie count and high water and fiber content, which promotes fullness without excess calories.

  • Do blueberries spike blood sugar?

    No, blueberries have a low glycemic index and glycemic load, meaning they cause a slow, steady rise in blood sugar rather than a sharp spike.

  • Are frozen blueberries as healthy as fresh?

    Yes, frozen blueberries are flash-frozen at peak ripeness, preserving their vitamins and antioxidants, often making them equally or more nutritious than fresh berries that sit on shelves.

  • Can diabetics eat blueberries?

    Yes, diabetics can safely eat blueberries in moderation. Their fiber and low GI help manage glucose levels effectively.

  • What makes blueberries a superfood?

    Blueberries are considered a superfood primarily due to their exceptionally high concentration of anthocyanins, a type of antioxidant that fights inflammation and supports brain health.

  • Are blueberries high in sugar?

    Blueberries contain natural sugars (about 10g per 100g), but their fiber content slows absorption, making them a healthy choice compared to added-sugar foods.

  • Should I buy organic blueberries?

    Conventional blueberries often test positive for pesticide residues, so buying organic is recommended if you want to minimize chemical exposure.

  • How many blueberries should I eat a day?

    Eating about 1/2 to 1 cup (75-150g) of blueberries daily is a great way to get their health benefits without overconsuming natural sugars.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons