How healthy are blueberries?
Are blueberries healthy? Yes, in sensible portions. Blueberries score 58/100 on the HowHealthyIs Score: 100 g provide 57 kcal, 9.7 mg vitamin C and 2.4 g fiber. They are known for their anthocyanin pigments, but on vitamins and minerals per calorie they score lower than strawberries or kiwi. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Blueberries rank higher than 58% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C19%
- Fiber15%
- Vitamin E7%
- Potassium3%
- Iron3%
- Protein3%
- Magnesium3%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 53 minus 0 = 52. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in blueberries?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 57 kcal | 84 kcal | |
| Protein | 0.7 g | 1.1 g | 2% |
| Carbohydrates | 14 g | 21 g | 8% |
| Fiber | 2.4 g | 3.6 g | 13% |
| Sugars | 10 g | 15 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.5 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 3 µg | 4.4 µg | 0% |
| Vitamin C | 9.7 mg | 14 mg | 16% |
| Vitamin E | 0.6 mg | 0.8 mg | 6% |
| Minerals | |||
| Calcium | 6 mg | 8.9 mg | 1% |
| Iron | 0.3 mg | 0.4 mg | 2% |
| Potassium | 77 mg | 114 mg | 2% |
| Magnesium | 6 mg | 8.9 mg | 2% |
| Sodium | 1 mg | 1.5 mg | 0% |
Source: USDA FoodData Central, "Blueberries, raw" (FDC 171711). Values rounded.
Why are blueberries good for you?
- 14 mg vitamin C in 1 cup, 16% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.6 g fiber in 1 cup, 13% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Adding color and sweetness to breakfast
- Frozen, they are just as useful as fresh
What should you watch out for?
- Dried and sweetened blueberries are much more calorie-dense than fresh ones.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.