Blueberries, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Raw blueberries are tiny, deep-blue orbs bursting with a sweet-tart juice and a satisfying, slightly firm pop. They are a low-calorie powerhouse, offering a remarkable concentration of antioxidants like anthocyanins, which give them their signature hue. Their natural sweetness comes with virtually no fat and a modest calorie count, making them a nutrient-dense snack.
💚 Why it's loved
People adore blueberries for their perfect balance of sweetness and acidity, which intensifies when they are perfectly ripe. Their incredible versatility allows them to shine in everything from morning oatmeal and pancakes to elegant desserts and savory sauces.
⚠️ Watch-outs & how to enjoy it better
While nutritious, their natural sugars can contribute to blood sugar spikes if consumed in large quantities, especially for those with insulin sensitivity. To counteract this, pair them with a source of protein or healthy fat, like Greek yogurt or nuts, to slow sugar absorption. They are also a common pesticide residue item, so choosing organic or washing thoroughly is advisable.
Key benefits
- High in antioxidants, particularly anthocyanins
- Supports brain health and cognitive function
- May promote heart health by improving blood vessel function
- Low in calories and naturally fat-free
- Contains vitamins C and K, and manganese
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Blueberries are one of the only naturally blue foods, and their color comes from anthocyanin pigments that can change hue based on pH levels.
Full nutrition (scales with serving)
| Water | 84.2 g |
| Energy (Atwater General Factors) | 63.9 kcal |
| Energy (Atwater Specific Factors) | 57.4 kcal |
| Nitrogen | 0.11 g |
| Protein | 0.70 g |
| Total lipid (fat) | 0.31 g |
| Ash | 0.23 g |
| Carbohydrate, by difference | 14.6 g |
| Sugars, Total | 9.4 g |
| Sucrose | 0.00 g |
| Glucose | 4.4 g |
| Fructose | 4.9 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 11.7 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 6.2 mg |
| Phosphorus, P | 13.0 mg |
| Potassium, K | 85.6 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.42 mg |
| Vitamin C, total ascorbic acid | 8.1 mg |
| Biotin | 0.00 ug |
FAQ
Are blueberries good for you?
Yes, they are highly nutritious, low in calories, and packed with antioxidants, vitamins, and fiber that support overall health.
How should I store fresh blueberries?
Keep them unwashed in a breathable container in the refrigerator for up to 10 days. Rinse just before eating to prevent mold.
Can I eat blueberries if I'm watching my sugar intake?
In moderation, yes. Their fiber content helps moderate blood sugar response, but pairing them with protein or fat is recommended for optimal balance.