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  • Nutrition Hub

Blueberry

Blueberries are one of the most nutrient-dense berries, prized for their deep color and high antioxidant content, with a low glycemic index and generous fiber.
  • Nutrition Facts

Serving Size: 1 cup raw (148g)

  • Calories: 84
  • Calories: 84
  • Fiber: 3.6g
  • Sugar: 14.7g
  • Protein: 1.1g
  • Fat: 0.5g
  • Key Nutrients
Vitamin C, Vitamin K, Manganese
  • Key Vitamins
Vitamin K (24% DV), Vitamin C (16% DV), Vitamin E (6% DV), Vitamin B6 (5% DV), Thiamin (B1) (5% DV), Riboflavin (B2) (5% DV)
  • Essential Minerals
Manganese (22% DV), Copper (9% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
2
  • Impact
Medium
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh blueberries on white background
Fresh blueberries on white background
  • Health Benefits:

    • Packed with anthocyanins, powerful antioxidants that may support brain health and reduce oxidative stress.

    • May help maintain healthy blood pressure levels due to their high polyphenol content.

    • A good source of dietary fiber, supporting digestive regularity and gut health.

    • Contains vitamin K, which plays a role in bone metabolism and blood clotting.

    • Research suggests regular consumption may support heart health by improving cholesterol profiles.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.