Fruits
Blueberries
Overview
Why eat blueberries?
Blueberries are a low-calorie fruit that delivers vitamin C, vitamin K and fiber along with the deep blue anthocyanin pigments researchers keep coming back to. A cup has about 84 calories, making them an easy way to add sweetness to breakfast or snacks without much else changing.
Good to know: The berries' natural sugars come packaged with fiber and water, but if you are eating them dried or in juice form the sugar is far more concentrated per bite.
Good source of vitamin K
One cup provides 28.6 µg of vitamin K, about 24% of the Daily Value, a nutrient your body needs for normal blood clotting and bone maintenance.
Vitamin C for defenses
With 9.7 mg per 100 g (11% DV), blueberries supply vitamin C, which supports immune function, collagen formation and iron absorption from plant foods.
Fiber with natural sweetness
A cup carries 3.6 g of fiber (13% DV) alongside its sugars, helping slow digestion and supporting regularity and a healthier gut environment.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in blueberries?
Calories
57kcal
Protein
0.74g
Carbs
14g
Fat
0.33g
Fiber
2.4g
Sugars
10g
Minerals
- Calcium6 mg0%
- Iron0.28 mg2%
- Magnesium6 mg1%
- Phosphorus12 mg1%
- Potassium77 mg2%
- Sodium1 mg0%
- Zinc0.16 mg1%
- Copper0.06 mg6%
- Selenium0.1 µg0%
Vitamins
- Vitamin A3 µg0%
- Vitamin C9.7 mg11%
- Vitamin E0.57 mg4%
- Vitamin K19 µg16%
- Thiamin (B1)0.04 mg3%
- Riboflavin (B2)0.04 mg3%
- Niacin (B3)0.42 mg3%
- Vitamin B60.05 mg3%
- Folate6 µg2%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Blueberries, raw” (SR Legacy, FDC ID 171711).View the USDA record ↗ (opens in a new tab).