Carb in Blueberries

Blueberry Carbs, Calories, Health Benefits, and Low-Carb Recipes

Fresh blueberries in a wooden bowl close up
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Not many fruits are native to North America, but blueberries are one of them (not coincidentally, cranberries are another: the two are related, along with huckleberries.)  Native Americans in various parts of North America are known to have cultivated blueberries.

Blueberries are one of the foods with the highest concentration of antioxidants. They have a moderately low amount of sugar compared to other fruits.

Carbohydrate and Fiber Counts for Blueberries

  • ½ cup of fresh blueberries: 9 grams of effective (net) carbohydrate plus 2 grams of fiber and 42 calories.
  • ½ cup of unsweetened unthawed frozen blueberries: 7 grams of carbohydrate plus 2 grams of fiber and 40 calories.

Wild blueberries tend to have slightly less sugar than cultivated ones.

Glycemic Index for Blueberries

Although I was unable to find a primary source for the glycemic index of blueberries, it is often quoted as being around 53.

More Information about the Glycemic Index

Glycemic Load of Blueberries

  • ½ cup of fresh blueberries is estimated by some experts to have a glycemic load of 3.

More Information about the Glycemic Load

Health Benefits of Blueberries

Blackberries are a good source of vitamin C, vitamin K, and manganese. They also provide very high amounts antioxidant compounds, which may help protect our cells from damage.  Blueberries also contain many other phytonutrients which have healthful effects around our bodies.

Some studies have shown higher levels of antioxidants in wild blueberries and in organically-grown blueberries.

There is some evidence of reduced cancer and heart disease risk from blueberries, as well as many other conditions, although these studies usually involved consuming fairly large amounts of blueberries or drinking blueberry juice.

More About the Health Benefits of Berries, with Low-Carb Serving Suggestions

Low-Carb Recipes With Blueberries

Find More Nutritional Information About Blueberries at Calorie Count Plus.

More Carb Profiles:

Sources:

Basu A, Du M, Leyva MJ et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. Bethesda: Sep 2010. Vol. 140, Iss. 9; p. 1582-1587. 2010.

Leroux, Marcus Foster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

Seeram, NP. "Berry fruits for cancer prevention: current status and future prospects.." Journal of agricultural and food chemistry. 56(3):630-5. (2008).

USDA National Nutrient Database for Standard Reference, Release 20.

Wang SY, Chen CT, Sciarappa W et al. Fruit quality, antioxidant capacity, and flavonoid content of organically and conventionally grown blueberries. Journal of Agricultural Food Chemistry 2008 Jul 23;56(14):5788-94.

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