What are the Nutritional Facts about Blue Berries?
December 16, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Blueberries are rich in antioxidants, fiber, and vitamins. Learn nutrition facts, calories, health benefits, and best ways to eat blueberries.
Introduction:
Blueberries are small, sweet, and very healthy fruits. They are known as a superfood because they are rich in antioxidants and nutrients. Blueberries help improve brain health, heart health, and immunity. Let us understand the nutritional facts about blueberries and why they are good for daily diet.
Nutritional Facts of Blueberries (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 57 kcal |
| Carbohydrates | 14.5 g |
| Natural Sugar | 10 g |
| Dietary Fibre | 2.4 g |
| Protein | 0.7 g |
| Fat | 0.3 g |
| Vitamin C | 9.7 mg |
| Vitamin K | 19.3 µg |
| Vitamin A | 3 µg |
| Potassium | 77 mg |
| Calcium | 6 mg |
| Iron | 0.3 mg |
Health Benefits of Blueberries:
1. Rich in Antioxidants
- High in anthocyanins
- Protects cells from damage
- Slows ageing process
2. Improves Brain Health
- Boosts memory and focus
- Good for children and elderly
- Supports brain function
3. Supports Heart Health
- Helps reduce bad cholesterol
- Improves blood circulation
- Lowers heart disease risk
4. Helps in Weight Loss
- Low calories
- High fibre keeps you full
- Reduces unhealthy cravings
5. Controls Blood Sugar
- Low glycaemic index
- Suitable for diabetics in moderation
Are Blueberries Good for Diabetics?
✔️ Yes, blueberries are diabetic-friendly
- Low sugar compared to many fruits
- Fibre slows sugar absorption
Tip: Eat fresh blueberries, avoid sugary syrups.
Best Ways to Eat Blueberries
- Fresh as a snack
- Add to smoothies
- Mix with oats or curd
- Add to salads
- Use in healthy desserts
How Many Blueberries Can You Eat Per Day?
- Adults: ½ to 1 cup
- Children: ¼ to ½ cup
- Diabetics: Small portion after meals
Blueberries for Kids and Elderly
- Easy to chew and digest
- Improves immunity
- Supports eye and brain health
Conclusion
Blueberries are nutritious, tasty, and full of antioxidants. They are good for brain, heart, and overall health. Adding blueberries to your diet in the right quantity can improve health naturally.
FAQs
Q1. Can we eat blueberries daily?
Yes, daily intake in moderation is healthy.
Q2. Are frozen blueberries healthy?
Yes, frozen blueberries keep most nutrients.
Q3. Are blueberries good for skin?
Yes, antioxidants help keep skin healthy and glowing.