Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin K | 19.3 µg | 16% | |
| Vitamin C | 9.7 mg | 11% | |
| Manganese | 0.34 mg | 15% | |
| Vitamin B6 | 0.05 mg | 3% | |
| Folate (B9) | 6 µg | 2% | |
| Potassium | 77 mg | 2% | |
| Copper | 0.06 mg | 7% | |
| Vitamin E | 0.57 mg | 4% | |
| Magnesium | 6 mg | 1% | |
| Calcium | 6 mg | 1% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fiber |
|---|---|---|---|---|---|
| 1 blueberry | 1.4g | 1 kcal | 0.2g | 0.2g | 0.03g |
| 10 blueberries | 14g | 8 kcal | 2g | 1.7g | 0.3g |
| 1 oz (~20 berries) | 28g | 16 kcal | 4.1g | 3.5g | 0.7g |
| ½ cup | 74g | 42 kcal | 10.7g | 8.9g | 1.8g |
| ⭐ 1 cup (standard) | 148g | 84 kcal | 21.5g | 17.9g | 3.6g |
| 1 pint (2 cups) | 296g | 169 kcal | 43g | 35.8g | 7.1g |
Blueberries are 84% water. Their carbs come from natural fructose and glucose. Net carbs are 12.1g per 100g — moderate for a berry but higher than strawberries (5.7g).
Blueberries consistently rank first or second among commonly consumed fruits and vegetables for antioxidant capacity (ORAC score: ~4,669 per 100g). The primary compounds responsible are anthocyanins — the pigments that create the deep blue-purple colour. One cup of blueberries contains approximately 241mg of anthocyanins, significantly more than blackberries (211mg), raspberries (56mg), or strawberries (36mg).
Among all foods studied, blueberries have the strongest evidence for cognitive benefits. A landmark Harvard study following 16,000 women over 20 years found that those who ate the most blueberries delayed cognitive ageing by up to 2.5 years. The mechanism is anthocyanins crossing the blood-brain barrier and accumulating in regions critical for memory and learning. In a controlled trial, older adults who drank blueberry juice daily for 12 weeks showed significant improvements in memory and reduced depressive symptoms.
A 2019 randomised controlled trial in the journal European Journal of Nutrition found that eating one cup of blueberries daily for 6 months reduced cardiovascular risk by up to 15% in overweight adults. Specific effects included a 12% reduction in LDL cholesterol oxidation, improved blood vessel function (flow-mediated dilation), and associated with cardiovascular health in research. These effects are primarily attributed to anthocyanins interacting with nitric oxide production in blood vessels.
Despite containing natural sugars, blueberries have a low glycemic index of approximately 53. Their polyphenols appear to inhibit alpha-glucosidase — the enzyme that breaks down carbohydrates — slowing sugar absorption. Regular consumption (2+ cups per week) is associated with a 23% lower risk of type 2 diabetes in large population studies.
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary by variety. Not medical advice.