Blueberry Nutrition Benefits and Facts

Nutritional summary

Blueberry consumption is consistently linked to improved cardiovascular health, including a reduced risk of heart disease and better vascular function (the ability of blood vessels to relax and contract) .
Regular intake of blueberries and their anthocyanins (the deep blue pigments that act as antioxidants) is associated with a lower risk of developing type 2 diabetes and may help improve insulin sensitivity .
Blueberries may support cognitive performance and neuroprotection (the preservation of brain structure and function), particularly as people age, according to several systematic reviews .
Early research indicates that blueberries may improve gut health by modulating the composition of gut microbes and reducing intestinal inflammation, though more human trials are needed to confirm these specific effects .

Interesting fact

Native Americans once called them 'star berries' because the blossom end of each berry forms a perfect five-pointed star.

Standout nutrients

SUPER

SOURCE

Total Flavonoids

SUPER

SOURCE

Sum of Polyphenols

ACE

SOURCE

Total Phenolic Acids

GREAT

SOURCE

Manganese

kcal per 100g

Protein0.76g

Fat0.24g

Carbs1.46g

Fiber2.02g

Sugar9.88g

Fat breakdown

Polyunsat0.12g

Monounsat0.03g

Saturated0.02g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow FodmapPaleo

Sustainability

Lighter footprint

Low carbon footprint, though water usage can be high in certain regions.

Confidencemedium

Storage

Refrigerate

5–7 days

Do not wash until immediately before eating to prevent mold.

Freeze

6–12 months

Best frozen in a single layer before bagging.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

5 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

The state of the science on the health benefits of blueberries: a perspective - PMC

[1]pmc.ncbi.nlm.nih.gov

Scientific Evidence for the Beneficial Effects of Dietary Blueberries on Gut Health: A Systematic Review - PMC

[2]pmc.ncbi.nlm.nih.gov

Effects of Blueberry Consumption on Cardiovascular Health in ...

[4]pmc.ncbi.nlm.nih.gov

Scientific Evidence for the Beneficial Effects of Dietary Blueberries on Gut Health: A Systematic Review - PubMed

[5]pubmed.ncbi.nlm.nih.gov

Effect of replacing commonly consumed fruit in the United States with berries in the USDA healthy Dietary Patterns: a modeling analysis - PMC

[6]pmc.ncbi.nlm.nih.gov

Recent Research on the Health Benefits of Blueberries and Their Anthocyanins - ScienceDirect

[7]www.sciencedirect.comsciencedirect.com

Effect of Blueberry Consumption on Cardiometabolic Health Parameters in Men with Type 2 Diabetes: An 8-Week, Double-Blind, Randomized, Placebo-Controlled Trial - PMC

[9]pmc.ncbi.nlm.nih.gov

Effect of berry-based supplements and foods on cognitive function: a systematic review - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

99.5

Version

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