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What are Blueberry Nutrition Facts?

Blueberries have earned their reputation as a nutritional powerhouse. Whether you sprinkle them on your morning cereal, blend them into a smoothie, or enjoy them by the handful as a snack, these delectable berries offer a burst of flavor and a wealth of essential nutrients. 

What’s the nutritional breakdown of blueberries? Read on as we look into the nutrition facts for blueberries. 

Blueberries and Wild Blueberries: Packed With Nutrients

The term “superfood” is used to describe foods that are particularly nutrient-dense and believed to provide health benefits beyond their basic nutritional content. Superfoods have exceptional health-promoting properties due to their high levels of vitamins, minerals, antioxidants, or other beneficial compounds.

Because blueberries are low in calories but high in nutrients. Although the nutrient content of regular blueberries and wild blueberries varies a bit, they’re both tasty, nutritious, and a healthy addition to your diet. 

Calories and Macronutrients

Blueberries are primarily composed of carbohydrates and include fiber, sugars, and protein. 

A 1-cup (140-gram) serving of frozen wild blueberries contains approximately:

  • Calories: 84 calories
  • Carbohydrates: 21 grams
  • Dietary Fiber: 3.6 grams
  • Sugars: 15 grams
  • Protein: 1.1 grams
  • Fat: 0.5 grams


Blueberries are rich in variety of vitamins, including:

  • Vitamin C: A 1-cup serving provides about 24% of the daily recommended intake of vitamin C, an antioxidant that supports the immune system and skin health.
  • Vitamin K: Blueberries contain vitamin K, which plays a role in blood clotting and bone health.
  • Vitamin B6: This vitamin is involved in brain development, metabolism, and immune function, and blueberries provide a small but valuable amount.

Wild blueberries are especially rich in minerals, particularly manganese, providing about 170% of the Daily Value in a 1-cup serving. Manganese is crucial for bone formation, blood clotting, and many enzymatic reactions in the body. 

Wild blueberries are also a good source of zinc, with 10% of the Daily Value for this important mineral. Zinc has many functions in the body, including supporting immune health, protein synthesis, proper growth and development, and wound healing.

Dietary Fiber

Fiber is an important component of a healthy diet, and blueberries provide a good dose of it. Adding fiber to your diet promotes digestive health, supports a diverse and healthy gut microbiome, aids in weight management by increasing feelings of fullness, and helps regulate blood sugar levels.

The amount of fiber in blueberries can vary depending on factors such as the size and variety of the berries. On average, a 1-cup serving of highbush blueberries contains approximately 3.6 grams of dietary fiber. However, a 1-cup serving of wild blueberries contains 6 grams, or 72% more fiber than the highbush blueberries.


One of the standout features of blueberries is their exceptional antioxidant content. Blueberries are loaded with various types of antioxidants, particularly anthocyanins, which are what give blueberries their vibrant blue color. Antioxidants play a vital role in protecting cells from oxidative damage caused by free radicals, potentially reducing the risk of chronic diseases such as heart disease and cancer.

As with fiber, the amount of antioxidants in blueberries varies depending on the variety, with wild blueberries containing twice the amount of antioxidants of regular blueberries.

Health Benefits of Blueberries

That impressive nutritional profile of blueberries is not just for show; it translates into numerous health benefits that positively impact your overall well-being. 

Blueberries play a pivotal role in heart health by helping to lower blood pressure, thanks to their antioxidants and dietary fiber. Moreover, regular consumption of blueberries has been associated with improved cholesterol levels, specifically reducing LDL (bad) cholesterol, which contributes to a reduced risk of heart disease. 

Blueberries, and especially wild blueberries, also shine when it comes to supporting cognitive function, particularly memory enhancement, with promising results in older adults. It’s believed that the berries antioxidants safeguard brain cells from oxidative damage, enhancing cognitive function 

And the health benefits of blueberries and wild blueberries don’t stop there. Blueberries can help with weight management, skin health, digestive health, inflammation, and vision as well as heart health and cognitive function.

Add Blueberries to Your Diet

The great news is that adding blueberries to your diet is both delicious and easy. Here are some ways to enjoy the health benefits of blueberries. And if you’re looking for inspiration, click the category to explore recipes!

Breakfast Boost: Add blueberries to your morning cereal, oatmeal, or yogurt.

Smoothie Superfood: Blend blueberries into smoothies for a burst of flavor and nutrition.

Entrees: Add blueberries to the main course.

Salad Surprise: Sprinkle blueberries on your salad for a sweet and tangy twist.

Desserts: Blueberries make any dessert a sweet ending

The Bottom Line

Blueberries are a true nutritional powerhouse, offering a delightful combination of great taste and health benefits. Whether you’re looking to support heart health, boost cognitive function, or simply enjoy a snack that’s both delicious and nutritious, blueberries and wild blueberries are a versatile addition to your diet.

So, the next time you savor the sweet, slightly tart taste of blueberries, take a moment to appreciate the wealth of potential health advantages they bring to your plate. The blueberry isn’t just a berry; it’s a flavorful ally in your journey towards a healthier life.

More about Wild Blueberries

Compared with ordinary blueberries, wild blueberries boast an intense blueberry taste, ranging from tangy tartness to succulent sweetness. Wild blueberries are flash frozen immediately after harvesting, so they always taste great. And because they’re loaded with 33% more anthocyanins than ordinary blueberries, wild blueberries contribute to healthy brains. Their smaller size means twice the berries—and twice the antioxidants—in every bite.

About the Wild Blueberry Association of North America

The Wild Blueberry Association of North America (WBANA) is a trade association of farmers and processors of wild blueberries from Maine who are dedicated to bringing the wild blueberry health story and advantages to consumers and the trade worldwide. WBANA is dedicated to furthering research that explores the health potential of Wild Blueberries. To date, hundreds of studies have been conducted on the potential health and disease fighting benefits of Wild Blueberries.

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