Blueberries are a popular and vibrant fruit, frequently sought out for their naturally sweet flavor and documented health benefits. For individuals tracking their food intake, whether for general wellness or a specific health goal, understanding the precise nutritional composition of a serving is important for accurate meal planning. This detailed analysis focuses on the carbohydrate content and other significant components found in a standard half-cup serving of fresh blueberries.
Carbohydrate Breakdown for Half a Cup
A standard half-cup serving of fresh blueberries contains approximately 11 grams of total carbohydrates, making up the majority of the fruit’s roughly 42 calories. This carbohydrate total is composed of natural sugars and dietary fiber. The sugar content accounts for about 7 grams of the total carbohydrates, which primarily consists of a mix of glucose and fructose.
A significant component of the total carbohydrate count is dietary fiber, measuring around 2 grams in a half-cup portion. Fiber is a type of carbohydrate the body cannot digest, meaning it does not raise blood sugar levels. To determine the metabolically active carbohydrates, or net carbs, the fiber content is subtracted from the total carbohydrates. This calculation shows that a half-cup of blueberries provides about 9 grams of net carbohydrates.
Beyond Carbs Key Nutrients
Antioxidants and Phytonutrients
A half-cup serving of blueberries delivers several important nutrients. The most notable are the high concentrations of polyphenolic compounds, particularly anthocyanins, which are responsible for the fruit’s deep blue color. These compounds function as antioxidants, with a half-cup providing an estimated 200 to 400 milligrams of total phenolics. Consuming antioxidants helps the body combat oxidative stress and supports cellular health.
Vitamins and Hydration
Blueberries contribute to the daily intake of Vitamin K, which is important for blood clotting and bone metabolism. The fruit also supplies Vitamin C, an antioxidant that supports immune function, and the mineral manganese, which plays a role in enzyme function and nutrient metabolism. Furthermore, the high water content of blueberries contributes to their low-calorie density, which can help promote feelings of fullness.
Fitting Blueberries Into Specific Diets
Low-Carb and Keto Diets
The net carbohydrate value of 9 grams per half-cup makes blueberries a manageable fruit choice for individuals following structured eating plans. For those on low-carbohydrate or ketogenic diets, this serving size can typically be incorporated, provided it fits within their strict daily net carb limit. While some other berries are lower in net carbs, the nutrient density of blueberries often makes the small portion a worthwhile inclusion for many people.
Glycemic Impact
The fruit’s impact on blood sugar is also favorable due to its fiber content and specific sugar profile. Blueberries are considered a low glycemic index (GI) food, with a GI value around 53. The glycemic load (GL) is an even better measure for blood sugar management, as it considers both the GI and the serving size. A half-cup of blueberries results in a low GL, indicating that this portion is unlikely to cause a rapid or significant spike in blood glucose levels. This makes them a suitable choice for those managing blood sugar, such as individuals with diabetes, as the bioactive compounds may also support improved glucose metabolism.