Blueberries
Antioxidant-rich berries packed with anthocyanins
Variants (5)
Nutrition · per ~140 g serving · ≈ ¾ cup
- Vitamin C11.3 mg13% DV
- Pantothenic Acid0.17 mg3% DV
- Biotin0.70 mcg2% DV
- 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
- Anthocyanins~280 mg
- Polyphenols~210 mg
Score · 95/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- 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
Antioxidants help combat morning cortisol spike; natural sugars provide clean energy
Great pre-workout snack for sustained energy without crash
