Blueberry
The number-one food for the brain and memory: rich in blue anthocyanin pigments that help counter oxidative stress and support insulin sensitivity, with a low glycemic index (53) that makes it a true superfood.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent addition to your morning oatmeal or yoghurt; a small handful a day supports healthy arteries and curbs cravings for processed sweets.
Best preparation methods
Eat them fresh or frozen (freezing preserves the antioxidants well), as whole berries rather than juice, to enjoy all their fibre.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 57 kcal | 57 kcal |
| Protein | 0.7 g | 0.7 g |
| Carbohydrate | 14 g | 14 g |
| Available carbohydrate | 11.6 g | 11.6 g |
| Fat | 0.3 g | 0.3 g |
| Dietary fibre | 2.4 g | 2.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 23 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Blueberry good for weight loss?
Yes. Blueberry is very low in calories (57 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Blueberry affect blood sugar?
Its glycemic index is 53 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 6.1 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Blueberry?
A typical 100 g portion of Blueberry provides about 57 kcal, 0.7 g protein, 14 g carbohydrate, 0.3 g fat and 2.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.