Blueberries score a good 66/100, primarily due to their status as a minimally processed whole food and their beneficial fiber and micronutrient content.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Blueberries contains 57 kcal per 100 g.
Blueberries contains 0.7 g of protein per 100 g.
Blueberries contains 2.4 g of fiber per 100 g.
Blueberries contains 0.3 g of total fat per 100 g (0.0 g saturated).
Blueberries contains 0 g of added sugar per 100 g.
Blueberries provides 1 mg of sodium per 100 g.
Blueberries provides 77 mg of potassium per 100 g.
Blueberries provides 6 mg of calcium per 100 g.
Blueberries scores 66/100 on FoodScore (good).
Blueberries is classified as NOVA 1 (unprocessed or minimally processed).
Blueberries are a minimally processed whole food, classified as NOVA 1.
A 100g serving provides 2.4g of fiber, contributing to daily intake.
They contain 0g of added sugar and only 1mg of sodium per 100g.
Blueberries contribute 11% of the Daily Value for Vitamin C in a 100g serving.
With a FoodScore of 66/100, they are considered a good choice for overall nutrition.
Scores +25 points above the fruit category average (41/100 across 295 foods).
Fiber
2.4g
9% of Daily Value
Protein
0.7g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Micronutrients (Vitamin C, Vitamin K)+4
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 66
Blueberries achieve a FoodScore of 66 out of 100, placing them in the 'Good' category. This score reflects their strong nutritional profile as a minimally processed whole food, which earns a significant bonus of 10 points. They also receive a 2-point bonus for their fiber content, providing 2.4g per 100g, which is beneficial for digestive health. Additionally, blueberries gain 4 points for their micronutrient contributions, particularly for Vitamin C and Vitamin K. A 100g serving delivers 11% of the Daily Value for Vitamin C. The absence of penalties for added sugar, saturated fat, or sodium further contributes to their favorable score. To achieve a higher score, blueberries would need to provide a more substantial amount of protein or a wider range of micronutrients in higher percentages of the Daily Value, as these are areas where they do not contribute significantly.
Health benefits
What the nutrients in blueberries actually do for you, grounded in established dietary science.
Supports Heart Health
Blueberries contribute to heart health through their fiber content and favorable fat profile. A 100g serving contains 2.4g of fiber, which can help manage cholesterol levels. Dietary guidelines emphasize the importance of fiber for cardiovascular well-being. Furthermore, blueberries are naturally low in total fat (0.3g per 100g) and contain 0g of saturated fat, aligning with recommendations for a heart-healthy diet. Including foods like blueberries can be part of an overall strategy to support a healthy heart.
Aids Blood Sugar Management
For individuals focusing on blood sugar management, blueberries can be a suitable choice. They are a whole food (NOVA 1) with no added sugar, which is crucial for preventing rapid spikes in blood glucose. The 2.4g of fiber per 100g also plays a role in moderating sugar absorption, contributing to more stable blood sugar levels. Research supports that diets rich in fiber and low in added sugars are beneficial for metabolic health. While naturally containing sugars, their fiber content helps mitigate the glycemic impact.
Boosts Antioxidant Intake
Blueberries are recognized for their contribution to antioxidant intake. They contain various compounds, including Vitamin C, which acts as an antioxidant in the body. A 100g serving provides 11% of the Daily Value for Vitamin C. Antioxidants help protect cells from damage caused by free radicals, which are linked to various chronic diseases. Including fruits like blueberries in the diet is a simple way to increase the consumption of these protective compounds and support overall cellular health.
Contributes to Gut Health
The fiber present in blueberries contributes positively to gut health. With 2.4g of fiber per 100g, they help support regular bowel movements and can feed beneficial gut bacteria. A healthy gut microbiome is increasingly linked to overall well-being and digestive function. Dietary fiber is an essential component of a balanced diet, and incorporating whole fruits like blueberries can help meet daily fiber recommendations. This supports a healthy digestive system and can alleviate common issues like constipation.
Blueberries score a good 66/100, primarily due to their status as a minimally processed whole food and their beneficial fiber and micronutrient content.
How to eat it
Blueberries are a versatile fruit commonly enjoyed fresh, frozen, or incorporated into various dishes in the US diet. They are often eaten as a snack, added to breakfast cereals, yogurt, or smoothies, and used in baking. A typical serving size is one cup, which provides a good portion of their nutritional benefits.
Enjoy fresh blueberries as a convenient snack or add them to oatmeal, yogurt, or salads for a boost of flavor and nutrients.
Frozen blueberries are excellent for smoothies; blend them with other fruits, vegetables, and a liquid base for a quick, nutritious meal or snack.
Incorporate blueberries into baked goods like muffins or pancakes, but be mindful of added sugars in recipes to maintain their healthy profile.
Pair blueberries with sources of healthy fats like nuts or seeds to enhance satiety and aid in the absorption of fat-soluble vitamins.
Things to keep in mind
Blueberries are generally considered safe for consumption by most individuals at normal serving sizes. There are no widely documented common allergies specific to blueberries, nor are there significant interactions with medications like warfarin, unlike some other berries. Their fiber content (2.4g per 100g) is moderate, so they are unlikely to cause significant gastrointestinal distress for most people. Individuals with specific dietary restrictions or rare fruit allergies should consult a healthcare professional, but for the general population, blueberries pose minimal health risks.
Yes, blueberries are considered a healthy food. They score 66/100 on FoodScore, indicating a good nutritional profile. They are a minimally processed whole food (NOVA 1), low in calories (57 per 100g), and provide beneficial fiber (2.4g per 100g) and Vitamin C (11% DV per 100g).
Are blueberries good for weight loss?
Blueberries can be a good addition to a weight loss diet. They are low in calories (57 per 100g) and contain fiber (2.4g per 100g), which can help promote satiety and reduce overall calorie intake. Their natural sweetness can also satisfy cravings without added sugars.
Are blueberries good for diabetes management?
Yes, blueberries can be beneficial for diabetes management. As a whole food with no added sugar and a moderate fiber content (2.4g per 100g), they can help manage blood sugar levels. The fiber helps slow down sugar absorption, contributing to more stable glucose responses compared to foods with high added sugars.
Are blueberries ultra-processed?
No, blueberries are not ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal processing that does not alter their nutritional integrity.
How should I store fresh blueberries?
To store fresh blueberries, keep them unwashed in their original container or a breathable container in the refrigerator. Washing them right before storage can introduce moisture, which may accelerate spoilage. They typically last for about 5-10 days when stored properly, preserving their freshness and quality.
What can I use instead of blueberries in recipes?
If you need a substitute for blueberries, other berries like raspberries, blackberries, or strawberries can often be used. These alternatives offer similar nutritional benefits, including fiber and antioxidants, and can provide a comparable flavor and texture in most recipes.
Do blueberries contain a lot of sugar?
Blueberries contain natural sugars, but they have no added sugar. A 100g serving contains 57 calories and 2.4g of fiber, which helps to mitigate the impact of their natural sugars on blood glucose levels. They are a healthier choice compared to many processed snacks with high amounts of added sugars.