Blueberries
Pack Sizes
Season June- September
12 x 6oz
8 x 1lb
6 x 1/2pint
4 x 1/2pint
12 x 1pint
Nutrition Facts
Amount Per 100 grams
Calories 57
% Daily Value*
Total Fat 0.3 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 77 mg 2%
Total Carbohydrate 14 g 4%
Dietary fiber 2.4 g 9%
Sugar 10 g
Protein 0.7 g 1%
Vitamin A 1% Vitamin C 16%
Calcium 0% Iron 1%
Vitamin D 0% Vitamin B-6 5%
Cobalamin 0% Magnesium 1%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Summary
Blueberries primarily consist of 14% carbs, 84% water, and small amounts of protein and fat. Most of the carbs come from simple sugars like glucose and fructose, but blueberries also contain some fiber.
These berries have a score of 53 on the glycemic index (GI), which measures how quickly certain foods raise blood sugar levels (4).
As this score is relatively low, blueberries should not cause major spikes in blood sugar and are considered safe for people with diabetes.
Fiber
Dietary fiber is an important part of a healthy diet and may have protective effects against various diseases (5Trusted Source).
One cup (148 grams) of blueberries provides 3.6 grams of fiber. In fact, around 16% of the carb content in these berries comes in the form of fiber.
Blueberries are low in calories and fat. They’re mainly made up of carbs and water but also contain a decent amount of fiber. Blueberries are a good source of manganese and vitamins C and K1. They also provide small amounts of copper, as well as vitamins E and B6. Blueberries may decrease your risk of heart disease, boost brain health, lower blood sugar levels, and improve insulin sensitivity.