The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.
It is closely related to similar shrubs, such as those that produce cranberries and huckleberries.
Blueberries are often called a “superfood.” This small but mighty berry is loaded with nutrients. They may help lower blood pressure, improve memory, aid in exercise recovery, and more.
Blueberries are sweet, nutritious, and wildly popular.
Often labeled a “superfood,” they are low in calories and incredibly good for you.
They’re so tasty and convenient that many people consider them their favorite fruit.
Single Blueberry Serving: Nutrition Facts
One cup of blueberries contains the following:
- Calories: 84.4
- Fiber: 3.55 grams (g)
- Carbohydrates: 21.5 g
- Sugar: 14.7 g
- Vitamin C: 14.4 milligrams (mg)
- Calcium: 8.88 mg
- Iron: 0.414 mg
- Magnesium: 8.88 mg
- Phosphorous: 17.8 mg
- Manganese: 0.497 mg
- Vitamin K: 28.6 micrograms (mcg)
Blueberries are low in calories but high in nutrients
Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end.
They are green in color when they first appear, then deepen to purple and blue as they ripen.
The two most common types are:
- Highbush blueberries: The most common cultivated variety in the US.
- Lowbush or “wild” blueberries: Typically, smaller and richer in some antioxidants.
Blueberries are among the most nutrient-dense berries. A 1-cup (150-gram) serving of blueberries contains:
- Fiber: 13% of the Daily Value (DV)
- Vitamin C: 14% of the DV
- Vitamin K: 24% of the DV
They are also about 85% water, and an entire cup contains only 84 calories, with 21.5 grams of carbohydrates.
This makes them a good source of several important nutrients.
Blueberries are one the top antioxidant foods
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.
Blueberries have one of the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.
One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects.
Blueberries reduce DNA damage, which may help protect against aging and cancer
Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur in every cell in your body every day.
DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer.
Because blueberries are high in antioxidants, they may help to neutralize some of the free radicals that damage your DNA. However, further research is still needed to confirm this link.
Blueberries may lower blood pressure
Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease.
A 2024 review found that regularly eating blueberries every day for a month could significantly improve blood flow and blood vessel dilation.
Blueberries can maintain brain function and improve memory
Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function.
A 2023 study found that consuming blueberry powder (equivalent to about 1 cup of fresh blueberries) each day could help maintain brain function and improve memory in older adults.
However, research is conflicting on this issue, and further research is still needed to confirm the exact effects.
Anthocyanins in blueberries may have anti-diabetes effects
Blueberries provide moderate amounts of sugar compared to other fruits.
One cup (150 grams) holds 14 grams of sugar, which is roughly equivalent to an orange. The bioactive compounds in blueberries may be helpful for managing blood sugar.
Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects have been observed with both fresh and freeze-dried berries.
Improved insulin sensitivity may lower the risk of metabolic syndrome and type 2 diabetes, which are associated with a range of negative health outcomes.
Blueberries may reduce muscle damage after strenuous exercise
Strenuous exercise can lead to muscle soreness and fatigue. This is driven partly by local inflammation and oxidative stress in your muscle tissue.
Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.
In a small 2018 study, blueberries were found to improve exercise performance and decrease certain inflammatory markers, which could aid in recovery.
However, research is conflicting on this issue, and further research is still needed to confirm the exact effects.
Boost Heart Health
Blueberries contain a type of flavonoid called anthocyanins, which may protect your heart. In one study, women who ate anthocyanin-rich foods, such as blueberries and strawberries, three or more times a week lowered their risk for a heart attack by 32%.
The fiber content in blueberries may also provide heart benefits. Studies have found high dietary fiber intake can lower incidence and death rates due to heart disease.
Help Gut Health
The high fiber content in blueberries could improve your digestive health. Additionally, the berries are rich in compounds that act like prebiotics, which promote healthy bacteria in the gut.
Support Vision
Eating blueberries may support your eye health. Anthocyanins found in the fruit have protective properties that can protect your sight. They may also help slow vision loss in eye conditions like macular degeneration and retinitis pigmentosa.
Enhance Skin
The vitamin C in blueberries may support the formation of collagen in the skin and prevent skin damage caused by the sun.7 Just 1 cup of blueberries contains 24% of your daily allowance of vitamin C.
How Do Blueberries Compare to Other Berries?
Berries, in general, have a good nutritional profile. While blueberries might contain more of a particular nutrient, other berries might provide different benefits.
Sugar in Blueberries
One cup of raw blueberries contains about 15 grams of sugar. While this is a moderate amount of sugar, it’s important to remember that blueberries contain natural sugars. They are better for you than refined sugars commonly found in processed foods. What’s more, research has shown that the fruit can provide positive health effects for people with diabetes.13
Blueberries are also a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) food, which means even though they contain sugar, they shouldn’t cause intestinal distress.14
How to Shop for Blueberries
When buying fresh blueberries, look for plump, deep blue with a slightly gray dusting on their surface. Blueberries that have a red hue to them are underripe.
Should Anyone Not Eat Blueberries?
People who are allergic to blueberries should avoid the fruit. Also, because they contain a lot of fiber, eating too many can cause gut issues for some people.
Nutrient-Dense Blueberry Ideas
Blueberries are easy to incorporate into snacks and meals. You can add them to:
- Smoothies
- Bowls
- Cereals
- Yogurts
Adding them to a salad with multiple fruits or veggies is even better. You’ll enjoy the health benefits of blueberries and the nutrients these other foods provide
Conclusion
Blueberries can be a healthy and nutritious snack.
They have several potential benefits such as boosting your heart health, brain function and numerous other aspects of your body.
What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen.