Nutrition Facts


Blueberries are a good source of fiber, a good source of Vitamin C, and contain various vitamins and minerals – all at just 80 calories per cup. So, grab a boost of blue! It’s a smart, delicious and easy choice you can make every day.

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Need-to-Know Nutrition

Blueberries are a healthy, stress-free food. You get fiber, vitamin C, vitamin K, manganese and potassium in every handful of blueberries – at just 80 calories per cup.1 They’re also low in sodium and have virtually no fat. It just feels good to feel good about what you eat.

study published in The British Journal of Nutrition examined the relationship between consuming flavonoid*-rich foods, like blueberries, and risk of all-cause mortality, given they are a rich source of flavan-3-ols, proanthocyanins and anthocyanins.

*Flavonoids are various compounds found naturally in many fruits and vegetables. They’re also in plant products like wine, tea, and chocolate. There are six different types of flavonoids found in food, and each kind is broken down by your body in a different way. Flavonoids are known for their antioxidant properties.


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. Here’s how they work for you and your body.

Fresh Blueberries

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

Frozen Blueberries

  • Good source of fiber
  • Good source of manganese
  • Excellent source of vitamin K

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Paint Your Plate With Blue

Blueberries fit perfectly and colorfully into USDA’s MyPlate recommendation to “make half your plate fruits and vegetables.” The MyPlate website and a mobile app offers tools and quizzes to help you plan, personalize and track a healthy eating routine.

“I recommend blueberries to my clients because they’re easily accessible and provide key vitamins and minerals at just 80 calories per cup.”


Mary Ellen Phipps, MPH, RDN, LD

Owner, Milk & Honey Nutrition

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