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Fruit Β· Berries

Blueberries

95/ 100
Also known as: blueberry, wild blueberries

Antioxidant-rich berries packed with anthocyanins

Variants (5)

Nutrition Β· per ~140 g serving Β· β‰ˆ ΒΎ cup

πŸ”₯ Calories
89/ 2000 kcal day
πŸ₯©Protein1.0 g2% DV
🍞Carbs20.4 g7% DV
πŸ₯‘Fat0.4 g<1% DV
🌿Fiber0.0 g<1% DV
Vitamins
  • Vitamin C11.3 mg13% 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 β€” 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 Β· 2263889

Score Β· 95/100

Nutrient Density31.3 / 35

Vitamins & minerals packed in relative to calories β€” 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 β€” 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 β€” 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 memory
    strong
    Anthocyanins cross blood-brain barrier and reduce neuroinflammation
  • Reduces oxidative stress throughout the body
    strong
    High ORAC value neutralizes free radicals more effectively than most fruits
  • May improve cardiovascular health
    moderate
    Anthocyanins improve endothelial function and blood pressure
  • Supports healthy blood sugar regulation
    moderate
    Fiber and polyphenols slow glucose absorption and improve insulin sensitivity

Food Pairings

  • Β·Add to Greek yogurt for protein and probiotics synergy
  • Β·Combine with dark chocolate (85%+) for enhanced antioxidant benefits
  • Β·Mix with spinach and walnuts in smoothies for brain-boosting combo
  • Β·Pair with oatmeal - fiber combination supports gut health

Practical Tips

  • Β·Frozen blueberries retain nutrients and are often more affordable
  • Β·Wild blueberries have 2x the antioxidants of cultivated varieties
  • Β·Add to smoothies frozen for a thicker, more refreshing texture
  • Β·Store unwashed in refrigerator for up to 2 weeks

Optimal Timing

πŸŒ…
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 feeds
BonesCardioEnergyEyesHormonesImmuneJointsKidneyMuscleReproductiveSkinSleepStressBrainGutLiverLongevity

Pathways supported

biochemical reactions enabled by this food
AMPKAntioxidantATP / MitoBoneClottingCollagenDopamineGlucoseGlycolysisHematopoiesisHPA AxisInsulin SignalingmTORNeurotransmitterSerotoninUrea CycleVitamin D ActivationDetoxKetogenesisLipidsMembranesMethylationNAD⁺SteroidogenesisThyroidVascular NOβ-Oxidation