📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 57 kcal | 3% | |
| Carbohydrates | 14.5g | 5% | |
| Sugars | 9.96g | — | |
| Glycaemic Index (GI) | 53 — Low | — | |
| Dietary fibre | 2.4g | 9% | |
| Vitamin C | 9.7mg | 11% | |
| Vitamin K | 19µg | 16% | |
| Manganese | 0.34mg | 15% | |
| Anthocyanins | 163mg | — | |
| Folate | 6µg | 2% | |
| Potassium | 77mg | 2% |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Among the highest antioxidant content of any fruit. Regular consumption has been shown in multiple studies to delay cognitive decline and improve memory.
Anthocyanins reduce LDL oxidation and improve artery flexibility, significantly reducing the risk of heart attack and stroke.
Despite their sweetness, blueberries have a low glycaemic index (53) and their anthocyanins improve insulin sensitivity.
Like cranberries, blueberries contain compounds that prevent bacteria from adhering to urinary tract walls, reducing UTI frequency.
⚠️ Who should limit or avoid this food
Rich in vitamin K and salicylates — maintain consistent intake and monitor INR levels if on warfarin.
Blueberries can lower blood sugar — potentially additive with diabetes medications. Monitor glucose with large quantities.
Moderately high in salicylates. Sensitive people may experience headaches, hives or digestive upset.
Antiplatelet properties mean high blueberry intake should be discussed with your surgeon before any scheduled procedures.
🔬 Possible side effects or risks
Eating very large quantities (500g+) may cause loose stools due to fibre and sorbitol content.
Dark anthocyanin pigments can temporarily stain teeth blue-purple. Purely cosmetic — washes away easily.
Mild antiplatelet activity is beneficial in normal amounts but relevant for people on blood-thinning medications.
🛒 How to select fresh blueberry
Deep, uniform blue-purple with a silvery bloom (natural waxy coating). Avoid red or green tinges indicating underripeness.
Plump, firm and dry. Avoid wrinkled, soft or wet berries — shrivelling indicates age or poor storage conditions.
Look for juice staining at the bottom of punnet — a sign of crushed or overripe berries beneath.
🧊 Storage tips & shelf life
Blueberries soften quickly at room temperature.
Do NOT wash until eating. Keep in original container in fridge.
Freeze in single layer on tray then transfer to bags. Frozen blueberries retain 90%+ of antioxidants.
📖 About blueberry — complete guide
Blueberries are consistently ranked among the most nutritionally dense foods on earth, particularly for their extraordinary antioxidant content. The deep blue-purple colour comes from anthocyanins — flavonoid antioxidants with remarkable protective effects on the brain, heart and immune system. A single cup of blueberries provides more antioxidants than most people consume in an entire day from other sources.
Research on blueberries and brain health is particularly compelling. Multiple randomised controlled trials show regular blueberry consumption (150–200g per day) improves memory, attention and processing speed in both children and older adults. A landmark Harvard study found women eating blueberries twice or more per week delayed cognitive ageing by up to 2.5 years compared to those who rarely ate them.