Blueberries, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Raw blueberries are tiny, deep-indigo orbs with a thin, taut skin that gives way to a juicy, tender flesh. Their flavor is a bright, sweet-tart balance with subtle floral and earthy undertones. Nutritionally, they are a low-calorie source of carbohydrates, providing quick, natural energy.
💚 Why it's loved
People love blueberries for their perfect burst of sweet-tart juice and the way they elevate everything from morning oatmeal to decadent desserts. They are a beloved symbol of summer in many cultures, often associated with foraging and farm-fresh goodness.
⚠️ Watch-outs & how to enjoy it better
Due to their carbohydrate content, those monitoring blood sugar should practice portion control. The skin contains oxalates, which may be a concern for individuals prone to certain types of kidney stones. To mitigate, pair with a source of protein or fat (like nuts or yogurt) to slow sugar absorption and enjoy in moderation.
Key benefits
- Rich in antioxidants, particularly anthocyanins.
- Provides vitamin C and vitamin K.
- Supports heart health and cognitive function.
- Low in calories and naturally fat-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'bloom' on a fresh blueberry is a natural, waxy coating that acts as a protective barrier; it's a sign of freshness and should not be washed off until just before eating.
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 | 0.30 ug |
FAQ
Why are some blueberries larger than others?
Size varies by variety and growing conditions. Wild blueberries are typically smaller and more flavorful, while cultivated varieties are bred for size and yield.
Can I eat blueberries every day?
Yes, they are a healthy addition to a balanced diet. A standard serving (about 1 cup) provides beneficial nutrients without excessive calories.
How should I store fresh blueberries?
Keep them unwashed in the refrigerator in a breathable container. They will last 5-10 days. Wash only right before eating to prevent mold.