Pie, blueberry
Common food
Photo: Wikipedia
A classic dessert pie featuring a sweet-tart blueberry filling encased in a flaky, buttery crust. The berries burst during baking, creating a jammy, vibrant purple interior that contrasts with the crisp pastry. Nutritionally, it's a calorie-dense treat primarily from carbohydrates and fats, offering minimal protein.
Calorie split: 4% protein · 50% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect balance of sweet and tart flavors, the satisfying contrast between the juicy filling and crisp crust, and its deep roots in American comfort food traditions, especially during summer and holidays.
⚠️ Watch-outs & how to enjoy it better
It's high in added sugars and refined carbs, which can cause blood-sugar spikes, and the calorie-dense crust contributes significant fat. To enjoy it more mindfully, practice portion control (a thin slice), pair it with a source of protein or fat like Greek yogurt or a handful of nuts to slow sugar absorption, and consider it an occasional treat rather than a daily dessert.
Key benefits
- Provides quick energy from carbohydrates
- Contains some dietary fiber from the berries
- Source of antioxidants like anthocyanins from blueberries
- Offers small amounts of vitamins C and K
- Can be a source of comfort and emotional satisfaction
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first recorded recipe for a blueberry pie appeared in a 1914 cookbook, but blueberries themselves were a key preserved food for Native American tribes, who dried them and mixed them with meat and fat to make 'pemmican'.
Full nutrition (USDA data · scales with serving)
| Water | 43.0 g |
| Energy | 300 kcal |
| Protein | 2.8 g |
| Total lipid (fat) | 15.5 g |
| Carbohydrate, by difference | 38.0 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 15.5 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 71.0 mg |
| Sodium, Na | 217 mg |
| Zinc, Zn | 0.24 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 2.8 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.08 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 31.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 44.0 ug |
| Choline, total | 8.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 38.0 ug |
| Carotene, beta | 30.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 0.79 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 12.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.4 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 6.5 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 6.2 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 7.0 mg |
Amino acid profile (per 100g)
Estimated from Pie Crust, Cookie-type, Chocolate, Ready Crust — USDA does not publish this profile for Pie.
| Tryptophan | 0.08 g |
| Threonine | 0.20 g |
| Isoleucine | 0.23 g |
| Leucine | 0.38 g |
| Lysine | 0.24 g |
| Methionine | 0.07 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.29 g |
| Histidine | 0.11 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.24 g |
| Proline | 0.42 g |
| Serine | 0.26 g |
FAQ
Is blueberry pie healthy?
While it contains blueberries, which are nutritious, a typical slice is high in calories, added sugars, and fats from the crust. It's best enjoyed as an occasional dessert within a balanced diet.
Can I make a healthier version?
Yes, you can reduce sugar in the filling, use a whole-grain or oat-based crust, and add chia seeds or extra berries to boost fiber and nutrients.
Why is my blueberry pie filling runny?
This often happens if the berries weren't cooked long enough to activate the thickener (like cornstarch) or if the pie wasn't allowed to cool completely after baking, which lets the filling set.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.00 kcal/g · 4% calories from protein · 2.5 g fiber · 15.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.