95
Fruit · Berries
Blueberries
95/ 100
Also known as: blueberry, wild blueberries
Antioxidant-rich berries packed with anthocyanins
Variants (5)
Nutrition · per ~140 g serving · ≈ ¾ cup
🔥 Calories
89/ 2000 kcal day
🥩Protein1.0 g2% DV
🍞Carbs20.4 g7% DV
🥑Fat0.4 g<1% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Vitamin C11.3 mg13% DV
- Pantothenic Acid0.17 mg3% DV
- Biotin0.70 mcg2% DV
Minerals
- Manganese0.59 mg26% DV
- Copper0.06 mg7% DV
- Iron0.48 mg3% DV
- Potassium119.9 mg3% DV
- Magnesium8.7 mg2% DV
- Phosphorus18.1 mg1% DV
- Calcium16.4 mg1% DV
- Zinc0.12 mg1% DV
BioactivesEstimated
- Anthocyanins~280 mg
- Polyphenols~210 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 2263889
Score · 95/100
Nutrient Density31.4 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality3.3 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives14.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Manganese125% DV
- Vitamin C9% DV
- Zinc6% DV
- Copper5% DV
- Niacin4% DV
Overview
Blueberries are nutritional powerhouses containing some of the highest antioxidant levels of any fruit. Their deep blue color comes from anthocyanins, powerful compounds that cross the blood-brain barrier and may protect brain cells from oxidative stress. Regular consumption has been linked to improved memory, reduced inflammation, and better cardiovascular health.
Health Benefits (4)
- Supports cognitive function and memorystrongAnthocyanins cross blood-brain barrier and reduce neuroinflammation
- Reduces oxidative stress throughout the bodystrongHigh ORAC value neutralizes free radicals more effectively than most fruits
- May improve cardiovascular healthmoderateAnthocyanins improve endothelial function and blood pressure
- Supports healthy blood sugar regulationmoderateFiber and polyphenols slow glucose absorption and improve insulin sensitivity
Food Pairings
- ·Add to Greek yogurt for protein and probiotics synergy
- ·Combine with dark chocolate (85%+) for enhanced antioxidant benefits
- ·Mix with spinach and walnuts in smoothies for brain-boosting combo
- ·Pair with oatmeal - fiber combination supports gut health
Practical Tips
- ·Frozen blueberries retain nutrients and are often more affordable
- ·Wild blueberries have 2x the antioxidants of cultivated varieties
- ·Add to smoothies frozen for a thicker, more refreshing texture
- ·Store unwashed in refrigerator for up to 2 weeks
Optimal Timing
🌅
morning
Best with food
Antioxidants help combat morning cortisol spike; natural sugars provide clean energy
Great pre-workout snack for sustained energy without crash
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow blueberries stacks up
Compared to other berries fruits
Per 100 g of the default form. Bars show how much higher or lower blueberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#11 of 14
63.9kcalvs54.2kcal avg
+18% above category average
Protein#9 of 14
0.7gvs1.1g avg
-38% below category average
Fiber#13 of 14
0gvs3.5g avg
-100% below category average
Manganese#8 of 10
0.4mgvs0.6mg avg
-31% below category average
Vitamin C#13 of 13
8.1mgvs26mg avg
-69% below category average
Copper#8 of 8
0mgvs0.1mg avg
-42% below category average
Common questions
What people ask about blueberries
What is blueberries?
Blueberries is classified as a berries (fruit). Antioxidant-rich berries packed with anthocyanins
Is blueberries healthy?
Blueberries scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin C, Zinc. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is blueberries high in protein?
Not particularly. A 140 g serving provides about 1 g of protein (~2% of the 50 g daily value).
Is blueberries high in fiber?
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in blueberries?
In a 140 g serving, blueberries is highest in Manganese (~26% DV), Vitamin C (~13% DV).
Is blueberries keto-friendly?
Not really. A 140 g serving has about 20.4 g of net carbs (20.4 g total minus 0 g fiber).
When is the best time to eat blueberries?
Best in the morning. Antioxidants help combat morning cortisol spike; natural sugars provide clean energy
How much blueberries should I eat?
A typical serving is around 140 g (~89 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating blueberries alongside several other fruit sources.
What pairs well with blueberries?
Blueberries pairs nicely with: Add to Greek yogurt for protein and probiotics synergy; Combine with dark chocolate (85%+) for enhanced antioxidant benefits; Mix with spinach and walnuts in smoothies for brain-boosting combo; Pair with oatmeal - fiber combination supports gut health.
Related supplements
Supplements that mirror Blueberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients blueberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Blueberries
These are the nutrients blueberriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.