Blueberry Nutrition

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Here’s a chart outlining the approximate nutritional values for one cup (about 148 grams) of fresh blueberries:

These values are approximate and can vary depending on factors such as the ripeness of the blueberries and how they are prepared.

Total Fat0.5 grams
Saturated Fat0.1 grams
Trans Fat0 grams
Cholesterol0 mg
Sodium1 mg
Potassium114 mg
Total Carbohydrate21 grams
Dietary Fiber3.6 grams
Sugars15 grams
Protein1 gram
Vitamin A2% of DV
Vitamin C24% of DV
Calcium1% of DV
Iron2% of DV

Blueberries offer flavor and nutrition in every bite; be it sprinkled on breakfast cereal, blended into a smoothie, or enjoyed as an afternoon snack by the handful. Blueberry nutrition facts include vitamin C and K as well as fiber and phytonutrients such as anthocyanins and flavonoids.

These compounds fight oxidative stress that could contribute to chronic disease by neutralizing free radicals. Blueberries are also low in sodium and fat content.


Blueberries are an excellent source of fiber, helping reduce blood sugar and risk factors associated with heart disease. Plus, they’re low-cal!

Blueberries contain similar anthocyanins to those found in cranberries, and may help prevent urinary tract infections (UTIs) by blocking bacteria that adhere to bladder walls from adhering. According to a 2022 research article in Frontiers in Plant Science, this may reduce UTI risks by inhibiting their adhesion.

Strenuous exercise can cause muscle damage known as exercise-induced oxidative stress (EIMD). According to a 2012 study published in “Journal of Nutritional Biochemistry,” eating blueberries and other antioxidants daily may help offset EIMD, according to Oregon State University research. Vitamin C in blueberries supports collagen production which improves skin elasticity as you age according to Oregon State University research. Folate, B6 and potassium found in blueberries also support cardiovascular health by helping lower high blood pressure.

Vitamin C

Blueberries are an excellent source of vitamin C, providing 24 percent of the Daily Value per cup. Vitamin C helps boost immunity, accelerate wound healing and provide protection from heart disease and cancer as well as maintaining bone strength and maintaining healthy blood pressure levels.

One study concluded that eating two servings of blueberries per day improved heart function and reduced arterial stiffness, according to one research paper. Blueberries contain vitamin A, beta carotene and various B vitamins; they’re low in sodium content while providing potassium, manganese, copper and iron as essential micronutrients. 

Vitamin C helps produce collagen proteins needed for skin and connective tissue health while also decreasing inflammation and oxidative stress, two common causes of chronic diseases.  This may protect against chronic disease as well as neurodegeneration or cognitive decline caused by ageing, making blueberries essential nutritionally.

Vitamin K

Blueberries contain vitamin K, an essential nutrient which assists with blood clotting. One cup of blueberries provides approximately the daily requirement for adults. Furthermore, blueberries also provide Vitamin C which reduces inflammation and oxidative stress in the body.

Blueberries’ low calorie and high fiber content promote satiety and may help control weight gain according to certain studies. Blueberries are also rich in anthocyanins; polyphenol antioxidants that may lower heart disease risks while improving vision health.

Diets rich in fruits like blueberries are highly recommended to deliver vitamins, minerals and soluble fiber to our bodies. People who are salicylate sensitive should be cautious when increasing fruit consumption to prevent adverse reactions; those taking blood thinners should not suddenly increase food containing vitamin K (phylloquinone) which could compromise its effectiveness and even interfere with its medication’s effects.


Blueberries’ antioxidant benefits are further strengthened by their high manganese content, which allows the body to better metabolize carbohydrates, proteins and cholesterol into energy for use by our muscles and nerves. Furthermore, manganese helps protect against oxidative stress while improving bone health.

Studies suggest that diets rich in both calcium and manganese could help alleviate premenstrual syndrome symptoms like anxiety, cramping and pain.

Fresh and dried wild blueberries contain significant quantities of manganese. Yet their concentration differs significantly from pineapple juice. Furthermore, blueberries possess higher relaxivity values due to differences in aggregation processes, water molecules coordinated with manganese, as well as differences in coordination environments involving metal ions.


Many antioxidant-rich foods, like berries and acai, possess anti-inflammatory properties to fight chronic inflammation, the root cause of most disease states. Blueberries in particular are rich in anthocyanins and polyphenols such as quercetin, kaempferol and myricetin that provide effective protection.

Copper is an essential trace mineral, essential for producing red blood cells, supporting nerve health, and helping immune function. One cup of raw blueberries provides 14% of your daily requirement.

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