Blueberries are a popular fruit, frequently enjoyed for their sweet flavor and reputation as a healthy addition to any diet. For individuals tracking food intake, especially those monitoring sugar or carbohydrate consumption, knowing the precise nutritional content is important. Understanding the macronutrient breakdown allows for accurate meal planning and informed decisions about portion size. This analysis provides the detailed nutritional data for a standard serving of fresh blueberries.
The Specific Carbohydrate Count
A standard 1-cup serving of fresh, raw blueberries (approximately 148 grams) contains about 21 grams of total carbohydrates. This figure is listed on standard nutrition labels. Within this total, there are approximately 3.6 grams of dietary fiber. Fiber is a type of carbohydrate the body cannot digest, meaning it does not raise blood sugar levels like other carbs.
To determine the amount of carbohydrate the body actually processes for energy, “net carbs” are calculated by subtracting the dietary fiber from the total carbohydrates. For a 1-cup serving, the net carbohydrate content is around 17.4 grams. The majority of the remaining carbohydrates are natural sugars, with about 14.4 to 15 grams being various forms of sugar, primarily fructose and glucose.
The Full Nutritional Profile Beyond Carbs
Beyond the macronutrient profile, blueberries offer a range of beneficial micronutrients and bioactive compounds. They serve as a source of Vitamin C, which supports immune function and collagen synthesis. A 1-cup serving also contributes Vitamin K, necessary for proper blood clotting and bone health. The trace mineral Manganese is also present, playing a part in enzyme function and metabolism.
The characteristic deep blue-purple color of the fruit comes from anthocyanins, a group of antioxidants. These compounds are a type of flavonoid studied for their potential protective effects on the body. These compounds are a significant reason for the fruit’s healthy reputation.
Incorporating Blueberries into Different Diets
The carbohydrate profile of blueberries has practical implications for various dietary approaches, particularly those focused on blood sugar management. Blueberries have a Glycemic Index (GI) of approximately 53, placing them in the low GI category. This indicates they cause a relatively slower and smaller rise in blood glucose levels compared to high-GI foods. For people managing diabetes, this low GI value makes them a suitable fruit option when consumed in measured amounts.
The Glycemic Load (GL) provides a more complete picture by factoring in the typical serving size. A full 1-cup serving of blueberries results in a medium Glycemic Load, around 18. This medium value suggests that while the fruit is a healthy choice, portion control is helpful for those monitoring their glucose response.
For individuals following a strict low-carb or ketogenic diet, the 17.4 grams of net carbs in a full cup may represent a significant portion of their daily limit. Many keto diets restrict daily net carbohydrate intake to 20 to 50 grams. Consequently, reducing the serving size to a half-cup, which contains about 9 grams of net carbs, makes it easier to fit this fruit into a very low-carb plan. Portion awareness allows individuals to enjoy the nutritional benefits of blueberries while staying within their specific dietary parameters.