scored 86/100
Also known as lowbush blueberries, bilberries, wild blues
Wild blueberries are nutrient-dense berries exceptionally high in anthocyanins, powerful antioxidants linked to cognitive and cardiovascular health. With only 57 calories per 100g, they deliver substantial micronutrients and fiber for longevity support.
16.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 86.
Wild blueberries (Vaccinium angustifolium) are smaller and more intensely pigmented than cultivated varieties, native to North America and harvested from natural lowbush forests. Their exceptional anthocyanin content—558 mg per 100g—significantly exceeds cultivated blueberries, making them a nutritional powerhouse for aging populations. These berries contain over 15 distinct anthocyanin compounds that function as potent antioxidants and anti-inflammatory agents. Rich in vitamin K (19.3 mcg), wild blueberries support bone metabolism and vascular health. The fiber content (2.4g per 100g) promotes gut microbiota diversity, which research increasingly links to longevity and metabolic health. Wild blueberries have been extensively studied in longevity research, with consistent evidence showing benefits for cognitive decline prevention, cardiovascular function, and blood sugar regulation. Their polyphenol profile extends beyond anthocyanins to include proanthocyanidins, quercetin, and resveratrol. The lower sugar-to-fiber ratio compared to many fruits makes them suitable for metabolic flexibility protocols. Frozen wild blueberries retain anthocyanin content exceptionally well, making year-round consumption feasible.
Anthocyanins cross the blood-brain barrier and reduce neuroinflammation, improve synaptic signaling, and enhance cerebral blood flow, slowing age-related cognitive loss
Anthocyanins increase nitric oxide production in blood vessels, improve arterial flexibility, and reduce LDL oxidation and blood pressure
Polyphenols improve glucose uptake in muscle cells, reduce hepatic glucose production, and modulate GLP-1 secretion without spiking blood sugar
High anthocyanin and proanthocyanidin content neutralize free radicals and suppress pro-inflammatory cytokine production across tissues
Vitamin K activates osteocalcin for bone mineralization; anthocyanins inhibit bone-resorbing osteoclasts
Wild blueberries can be consumed throughout the day due to their low glycemic impact and lack of stimulating compounds. Morning consumption supports cognition; post-workout consumption aids inflammation recovery. Their polyphenols are absorbed across multiple time windows, so consistency matters more than timing.
Breaks a fast
While not harmful during fasting, their polyphenol absorption is enhanced in the presence of dietary fat; consider consuming in fed state for maximum efficacy
Per 100 g of the default form. Bars show how much higher or lower wild blueberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Wild Blueberries is classified as a berries (fruit). Wild blueberries are nutrient-dense berries exceptionally high in anthocyanins, powerful antioxidants linked to cognitive and cardiovascular health.
Wild Blueberries scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Vitamin K, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1 g of protein (~2% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 3.4 g of fiber (~12% of the 28 g daily value).
In a 140 g serving, wild blueberries is highest in Manganese (~30% DV), Vitamin K (~23% DV), Vitamin C (~15% DV).
Not really. A 140 g serving has about 16.9 g of net carbs (20.3 g total minus 3.4 g fiber).
Best any time of day. Wild blueberries can be consumed throughout the day due to their low glycemic impact and lack of stimulating compounds. Morning consumption supports cognition; post-workout consumption aids inflammation recovery. Their polyphenols are absorbed across multiple time windows, so consistency matters more than timing.
A typical serving is around 140 g (~80 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 wild blueberries alongside several other fruit sources.
Wild Blueberries pairs nicely with: Pair with Greek yogurt because the fat and protein slow carbohydrate absorption and extend anthocyanin absorption window; fermented dairy also supports anthocyanin-responsive gut microbiota; Pair with almonds or walnuts because their vitamin E and polyphenols synergize with anthocyanins for enhanced antioxidant effects and improved neurological outcomes; Pair with leafy greens (spinach, kale) because wild blueberries' vitamin C enhances iron bioavailability from plant-based sources, and their polyphenols reduce phytic acid interference; Pair with green tea because both are high in polyphenols; EGCG from tea enhances anthocyanin absorption and extends their circulating half-life in plasma.
Encyclopedia entries that supply the same signature nutrients wild blueberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients wild 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.