Blueberry nutrition facts per 1 cup

According to USDA FoodData Central, 1 cup of raw blueberries (about 148 grams) contains roughly 84 calories, 21.4 grams of carbohydrate, 3.6 grams of fiber, 14.7 grams of sugar, 1.1 grams of protein, and 0.5 grams of fat. Blueberries are low in sodium and contain no cholesterol.

That same serving also provides important micronutrients, including about 14.4 mg of vitamin C, 28.6 mcg of vitamin K, and 0.5 mg of manganese. The exact numbers can vary a little by variety, ripeness, and whether you are using fresh or frozen berries.

What the nutrients in blueberries do

Blueberries are best known for their vitamin C and plant compounds called anthocyanins, which give the berries their deep blue color. Vitamin C supports immune function and helps the body make collagen, while vitamin K plays a role in normal blood clotting and bone health.

The fiber in blueberries helps slow digestion and can make the fruit more filling than other sweet snacks. Manganese supports normal metabolism and is involved in bone formation and antioxidant enzymes. Blueberries are also a source of polyphenols, which are being studied for their role in heart and brain health.

Health benefits and what the research says

Eating blueberries as part of an overall healthy diet may support heart health, blood sugar control, and healthy aging, but they are not a cure or treatment on their own. Research on berries suggests their anthocyanins may help reduce oxidative stress and support vascular function.

Blueberries fit well into a balanced eating pattern because they add flavor and nutrients without many calories. If you are trying to build healthier habits, pairing blueberries with protein or fat — like Greek yogurt, cottage cheese, nuts, or oatmeal — can make a snack more satisfying.

How to choose, store, and eat more blueberries

Choose blueberries that are plump, dry, and deeply colored with a light natural bloom on the skin. Store fresh blueberries in the refrigerator and rinse them just before eating to help them last longer.

Frozen blueberries are also a smart option. They are usually picked and frozen at peak ripeness, so they can be just as nutritious for smoothies, oatmeal, baked goods, and yogurt bowls. If you track your intake, a kitchen scale or meal photo app can help you estimate portions more consistently.

Tips

• Use 1 cup of blueberries as a simple reference serving when you log calories or carbs.
• Pair blueberries with protein, like yogurt or cottage cheese, to improve satiety.
• Choose frozen blueberries when fresh berries are expensive or out of season.
• Add blueberries to oatmeal, salads, smoothies, or whole-grain pancakes for an easy nutrient boost.
• Watch portions if you are following a low-carb plan, since the carbs add up quickly with larger servings.