Health benefit
Cardiovascular and Vascular Support
Anthocyanins and soluble dietary fiber in blueberries support healthy vascular endothelial function and blood pressure regulation as part of a balanced diet (Harvard Nutrition Source, PubMed).
Fruits
Blueberries
Blueberries are nutrient-dense fruits rich in anthocyanins—flavonoid pigments with strong antioxidant properties—alongside dietary fiber, vitamin C, and vitamin K (USDA). Incorporating them into a balanced dietary pattern supports vascular function and overall cardiovascular health (Harvard Nutrition Source).
Supports
Cardiovascular and Vascular SupportCellular Protection via Vitamin CCognitive Function and Brain Health
Calories
64
kcal / 100g
Protein
0.7g
per 100g
Vitamin K
25%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeLow calorieVitamin C rich
Recommended intake
How much Blueberries — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Blueberries is especially good for
When to be careful
Be careful with Blueberries if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Blueberries?
How it works in the body
The mechanisms behind Blueberries
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Blueberries maps to body functions
Health benefit
Cellular Protection via Vitamin C
Vitamin C contributes to the protection of cells from oxidative stress and supports normal collagen synthesis for skin and blood vessel integrity (EFSA, NIH ODS).
Health benefit
Cognitive Function and Brain Health
Regular dietary intake of flavonoid-rich berries is associated with supported cognitive performance and reduced rate of cognitive decline in older adults (Harvard Nutrition Source, PubMed).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories63.9kcal
Protein0.7g
Carbohydrates14.6g
Fat0.3g
Fibre0g
Sodium0mg
Vitamins
Vitamin C8.1mg
Vitamin K19.0µg
Minerals
Iron0.3mg
Zinc0.1mg
Copper0.1mg
Calcium11.7mg
Magnesium6.2mg
Manganese0.4mg
Potassium85.6mg
Phosphorus13.0mg
Show raw per-100 g values
Calories63.86kcal
Protein0.7g
Carbohydrates14.57g
of which sugars0g
Fat0.31g
of which saturates0g
Fibre0g
Sodium0mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Blueberries
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
- Eat fresh.
- Fold into porridge or yoghurt.
- Simmer briefly into a low-sugar compote.
Things to consider
Context matters
- Individuals taking blood thinners like warfarin should maintain consistent daily vitamin K intake when consuming blueberries (NIH ODS).
- Fresh and frozen blueberries maintain similar polyphenol and fiber levels, making frozen options an economical and nutrient-dense alternative (Harvard Nutrition Source).
- Thoroughly rinsing fresh berries under running water helps reduce surface pesticide residues prior to eating (Harvard Nutrition Source).
Also explore
Scientific references
Where this comes from
Sources · Blueberries
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
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