How Many Carbs In 1 Cup Blueberries

Must Try

Healthy Digestion Weight Loss And Feeling Full

Low carb blueberry sauce

Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content.

Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a bulking agent in the digestive system. High fiber foods increase satiety, or the feeling of being full, and reduce appetite.

Feeling fuller for longer can reduce a persons overall calorie intake.

Blueberries also contain copper, beta-carotene, folate, choline, vitamins A and E, and manganese.

As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries.

The large quantities of bioactive compounds place blueberries high on the Aggregate Nutrient Density Index . This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density, with an ANDI score of 132.

ANDI is one of several rating systems for food nutrition, but further research is needed to determine the role of specific foods in disease prevention.

Here are some quick tips on including blueberries in meal options:

You may want to try these healthful and simple recipes:

Fruits That Will Raise Your Blood Sugar The Most

Just because a type of fruit is on this list does not mean you cant eat it. However, when choosing the fruits on this list, its important to keep an eye on just how much youre eating.

In general, if youre trying to avoid fruits that contain the most carbohydrates that will impact your blood sugar, aim for berries of all kinds!

Here are 5 fruits to eat with careful consideration and extra attention to your blood sugar:

Keto Blueberry Muffins Recipe

  • 2 1/2 cupsalmond flour
  • 1/3 cup sugar-freesweetener
  • 1 1/2 teaspoonbaking powder
  • 1/2 teaspoonbaking soda
  • 1/2 teaspoonpink Himalayan sea salt
  • 1/3 cupmelted butter
  • 1/3 cup unsweetenedalmond milk


  • Preheat oven to 350 Degrees Farenheit and line a muffin pan with cupcake liners.
  • In a large bowl, whisk together dry ingredients almond flour, sweetener, baking powder, baking soda, and salt.
  • Whisk in the wet ingredients melted butter, almond milk, eggs, and vanilla until combined. Do not overmix.
  • Fold in the blueberries and lemon zest until evenly distributed. Spoon equal amounts of batter into each cupcake liner until the cups are 3/4 full.
  • Bake until slightly golden for about 20 minutes. You can stick a toothpick into the middle of a muffin and if comes out clean, they are finished. Allow to cool or serve them warm.
  • Recipe makes a dozen muffins, eachcontaining 3 grams of net carbs.

    Don’t Miss: How To Get Net Carbs

    Blueberry Nutrition Facts And Health Benefits

    Blueberries are the all-purpose berry: They’re reasonably priced, beautifully colored, delicious, and ideal for eating by themselves as a snack or in cereal, smoothies, salads, muffins, or pies. They are known as a superfood because they are highly nutritious, containing lots of powerful antioxidants.

    Blueberries are found in most grocery stores, wild or cultivated, either frozen or fresh. They are a low-glycemic source of carbohydrates and packed full of nutrients.

    Protecting Against Heart Disease

    Save on Wyman

    The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The absence of cholesterol from blueberries is also beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.

    Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.

    According to a study from the Harvard School of Public Health and the University of East Anglia, in the United Kingdom regular consumption of anthocyanins can reduce the risk of heart attack by 32 percent in young and middle-aged women.

    The study found that women who consumed at least three servings of blueberries or strawberries per week showed the best results.

    Recommended Reading: High Protein Low Carbs Meals

    Nutrition Labels Tell A Story

    Spoiler alert: the blueberry story is a happy one. Blueberries deliver four essential nutrients with a wide range of health benefits. Heres how they work for you and your body.

    Fresh Blueberries

    • Good source of vitamin C
    • Excellent source of manganese
    • Excellent source of vitamin K
    • Virtually no fat
    • Excellent source of vitamin K

    Blueberries Promote Heart Health

    Its not just maintaining a healthy weight that can keep your ticker in shape. The antioxidants in blueberries have also been shown to strengthen heart health. In a study published in 2019 in The American Journal of Clinical Nutrition, participants with metabolic syndrome who ate one cup of blueberries a day improved the health of their blood vessels and arteries. The researchers estimate the effects would reduce heart disease risk by up to 15 percent.

    Also Check: Low Carb High Protein Vegetarian Recipes

    Some Keto Blueberry Friendly Uses

    Keto Blueberry Sauce:A great topping for desserts, such as keto cheesecake or ice cream, keto pancakes, and even steak, blueberry sauce is easy to make. Simply place around 2 cups fresh or frozen berries, ¼ cup low-carb sweetener of your choice, ½ cup water, and a bit of lemon juice in a pot on medium heat for 15 minutes or so. .

    Keto Blueberry Muffins:

    Made with coconut flour or almond flour, keto blueberry muffins are a popular prevent-cheats treat. Our favorite recipe is this coconut flour version from Peace, Love, and Low Carb. While many keto-friendly baked goods come out a bit flat and lack the muffin-top we all love , this recipe gives a nice rise.

    Keto Blueberry Smoothie:

    Keto smoothies are excellent for breakfast and both pre- or post-workout. They are also easy to alter to your tastes. Coconut milk, ¼ cup or so frozen blueberries, an ounce or two of cream cheese, and a sugar-free sweetener make a good base recipe for blueberry keto smoothies. You can add sugar-free fiber, keto-friendly protein powder, heavy cream, other berries, and more to switch things up.

    Still have questions about blueberries? Have an awesome blueberry keto recipe? Drop us a comment!

    Where Do Blueberries Come From Originally

    How many calories in blueberries HD | By #Weight loss tips and tricks

    Long before the Europeans arrived in the New World, the native tribes of North America gathered a variety of wild sapphire-colored berries as a food staple. They called these fruits “star berries”, because of the star-shaped calyx on the top of each berry. Today, we call them Blueberries.

    These blueberries grew in the forests and meadows cleared by burns and other places where acid soils were present. The Native Americans ate the berries fresh, stewed and dried, and even mixed them with meat and other foods. Bears and other small animals also relied on blueberries and depending on their high levels of antioxidants and delicious taste.

    In 1661, Samuel De Champlain found a tribe near Lake Huron gathering blueberries to store for the winter. “After drying the berries in the sun,” Champlain wrote, “they beat them into a powder and added this powder to parched meal to make a dish called Sautauthig.”

    Lewis and Clark on their journey into the far NorthWest Territory found Native Americans smoke-drying blueberries to use in soups, stews and meat dishes. One of the first meals that the explorers ate with the local people was venison cured with blueberries and then smoke-dried.

    When European colonists arrived, they took to the new fruit immediately and started baking pies, cobblers, making preserves, syrups and wonderfully unique desserts such as blueberry “slump” or “grunt”, a kind of boiled cobbler, and blueberry “buckle” similar to a crisp.

    The possibilities are endless.

    Don’t Miss: Low Carb Drinks With Vodka

    How Many Carbs Are In A Cup Of Blueberries

    One cup of raw blueberries contains about 84 calories and 21 grams of carbohydrates. It also yields nearly 4 grams of fiber. Though a cup of blueberries contains 15 grams of total sugar, its glycemic load, which factors in how much of a particular food will raise blood sugar levels, is below 10, which is considered low.

    The Best Fruit For Keto Is Savory Not Sweet

    Surprisingly, the #1 berry to have on keto are avocados! While many people think of avocados as vegetables, theyre actually considered fruits by botanists because they fit the requirements of being, a large berry with a single seed. Theyre packed with a ton of beneficial nutrients, which is probably why theyve rightly earned their superfood badge.

    Half an avocado contains approximately 112 calories, 10 grams of fat, 6 grams of carbs, and 5 grams of fiber, which means that an avocados net carbs is only 1 gram for half of the fruit.

    You May Like: Homemade Low Calorie Salad Dressing

    Blueberries May Boost Brain Health

    Blueberries play a key role in the MIND diet, a diet thats been shown to reduce the risk of Alzheimers disease, according to a study in Alzheimers & Dementia.

    Current research suggests that diets rich in anthocyanins, as well as other flavonoids, can enhance memory and help prevent age-related cognitive decline, Lisenmeyer says.

    One randomized, double-blind, placebo-controlled trial, published in the European Journal of Nutrition in 2018 found that older adults who ate the equivalent of one cup of fresh blueberries per day scored better on cognitive tests compared to a placebo.

    Most Fruits Are Not Keto

    5 Low Carb Food Swaps That Cut 100 Carbs a Day

    One of the most surprising rules about the keto diet is that fruit should be limited, and consumed mostly as a treat. While fruits do have many vitamins and minerals, many fruits contain high amounts of sugar which is why theyre naturally sweet. These sweet, high sugar fruits include bananas, grapes, cherries, watermelon, peaches, apples, and can cause you to fall out of ketosis.

    Also Check: Which Exercise Burns Most Calories

    How Many Carbs Are In Blueberries

    Low in sugar, nutritious, and flavorful, raw blueberries are an easy and healthy snack to enjoy on their own or as an ingredient in smoothies, desserts, or other tasty treats.

    But what if youre looking to eat blueberries as part of a low-carb, high-fat keto diet? Youre going to want to know how many carbs are in blueberries and whether blueberries are keto friendly.

    » You might also be interested in Foods to Avoid on a Low-Carb or Keto Dietand How Many Carbs are in Popcorn?

    In this article, well go over the amount of carbs in blueberries, whether they are keto-friendly, mention some of the keto blueberry recipes on this site, and some other low-carb fruit options for you to consider on your journey to a healthy diet and a happy life.

    Adding Blueberries To Your Diet

    To make the most of the benefits of blueberries, you’re probably better off eating them fresh or frozen. Tufts University notes that frozen blueberries retain most of their anthocyanins, so they are almost as good as fresh blueberries.

    According to Columbia University, dried blueberries lose around 40 to 50 percent of their antioxidants and are more concentrated sources of sugar and calories, so you’re probably better off sticking to fresh or frozen berries as far as possible. Dried blueberries do have a higher concentration of fiber though just 1 cup provides half your fiber requirement for the day, so they are a good snack if you need more fiber in your diet.

    Cooking blueberries at temperatures above 350 degrees Fahrenheit can also affect their polyphenol content, according to Tufts University, so your blueberry muffin may not be as healthy as you think it is. Harvard Health Publishing notes that many baked blueberry treats, like blueberry pie and cheesecake, also contain a lot of sugar and fat, which detract from the benefits of the berries.

    You May Like: How Many Calorie Do I Need

    Blueberries May Help With Weight Management

    Eating anthocyanin-rich foods like blueberries may help prevent weight gain as you age, suggests a study published in 2016 in BMJ. While the effects are small, the study authors point out that even preventing slight amounts of weight gain can lead to better blood pressure control and reduce the risk of heart disease.

    In addition to the anthocyanins, blueberries pack only 84 calories per cup and are rich in fiber. Dietary fiber may help contribute to feelings of satiety or fullness and therefore support weight management, says Mia Syn, RDN, a registered dietitian nutritionist in Charleston, South Carolina.

    Is Eating Blueberries Bad For You

    Keto Banana Pancakes Just 2 Net Carbs

    According to the North Dakota State University, eating blueberries has been linked to a number of health benefits like lower risk of cancer, heart disease and Alzheimer’s disease. They are also good for your eyes, as they help prevent retinal damage from chemical toxins and reduce eye strain. Advertisement.

    You May Like: Low Carb High Protein Diets

    Blueberries Are Rich In Antioxidants

    Theres a reason why these sweet little gems have a reputation as a disease-fighter. Blueberries contain compounds called anthocyanins, which give them their distinctive blue color, says Whitney Linsenmeyer, RD, spokesperson for the Academy of Nutrition and Dietetics and assistant professor of nutrition at Saint Louis University in Missouri. The anthocyanins have been studied for their effects in reducing the risk of cardiovascular disease, cancer, and age-related cognitive decline.

    Is It Good To Eat Blueberries At Night

    According to experts at the National Sleep Foundation, antioxidants can protect you from the stress of a sleep disorder, which can cause oxidation in the body. Consuming antioxidant-rich berries before bed can help reduce your overall physical stress, thereby allowing you to have a more restful sleep.

    You May Like: How Many Calories Should I Eat Calculator

    This Easy Cobbler Makes The Most Of Fresh Blueberries When They’re In Season But Frozen Berries Will Give You The Taste Of Summer Throughout The Winter:

    Apple-blueberry Cobbler

    1 1/2 teaspoons baking powder1/4 teaspoon salt4 tablespoons cold margarine, cut into pieces1/2 cup fat-free milk1 teaspoon vanilla extract

    Heat the oven to 400 F. Lightly coat a 9-inch square baking dish with cooking spray. In a large bowl, sprinkle the apples with lemon juice. In a small bowl, combine the sugar, cornstarch and cinnamon. Add the mixture to the apples and toss gently to mix. Stir in the blueberries. Spread the apple-blueberry mixture evenly in the baking dish. Set aside.

    In another large bowl, combine the flours, sugar, baking powder and salt. Using a fork, cut the cold margarine into the dry ingredients until the mixture resembles coarse crumbs. Add the milk and vanilla. Stir just until a moist dough forms. Turn the dough onto a generously floured work surface and, with floured hands, knead gently six to eight times until the dough is smooth and manageable. Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Use a cookie cutter or knife to cut out shapes. Gather the scraps and roll out to make more shapes.

    Place the dough shapes over the apple-blueberry mixture until the top is covered. Bake until the apples are tender and the topping is golden, about 30 minutes. Serve warm.

    Allie Wergin is a registered dietitian nutritionist in New Prague, Minnesota.

    Topics in this Post

    Health Benefits Of Eating Blueberries

    Best Blueberry Kale Smoothie â 1K Recipes!

    Tufts University notes that blueberries are rich in manganese and vitamin C and that they also contain flavonoids like anthocyanins, that give them their rich blue color and many of their health benefits.

    According to the North Dakota State University, eating blueberries has been linked to a number of health benefits like lower risk of cancer, heart disease and Alzheimer’s disease. They are also good for your eyes, as they help prevent retinal damage from chemical toxins and reduce eye strain.

    A September 2018 study published in the International Journal of Molecular Sciences found that the flavonoids in blueberries have anti-cancerous, anti-obesity and anti-inflammatory properties that help prevent chronic diseases. The authors note that blueberries also help keep your bones strong, prevent diabetes, protect your liver and lungs and improve your immunity.

    An April 2019 study published in the journal Brain, Behavior and Immunity found that the benefits of eating blueberries go beyond just physical aspects the study associates blueberries with better mood and better long-term, short-term and spatial memory.

    Read more:4 Major Reasons to Eat More Blueberries

    Also Check: Low Calorie High Alcohol Beer

    Blueberries Raw Nutrition Facts & Calories

    For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers:

    – Firefox – Internet Explorer 6/7 – In Internet Explorer 7 you will need to adjust the default “Shrink To Fit” setting. – Mac Safari

    For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers:

    – Firefox – Internet Explorer 6/7 – In Internet Explorer 7 you will need to adjust the default “Shrink To Fit” setting. – Mac Safari Note: Printing via Mac Firefox is currently not supported.

    Nutrition facts label for Blueberries, raw

    NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.

    Nutritional Target Map for Blueberries, raw

    Optimum health:
    Weight gain:

    Caloric Ratio Pyramid for Blueberries, raw


    Nutrient Balance Indicator for Blueberries, raw


    Latest Recipes

    More Recipes Like This