Blueberry has a low glycemic index of 53 (typical range 48 to 58). A serving of 1 cup (148 g) has a glycemic load of 10, which is low. Per 100 g it provides 57 calories, 0.7 g protein, 14.5 g carbohydrate (2.4 g fiber, 10 g sugars) and 0.3 g fat.
Serving used for glycemic load: 1 cup (148 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 57 kcal | 84 kcal |
| Protein | 0.7 g | 1.1 g |
| Carbohydrate | 14.5 g | 21.4 g |
| Fiber | 2.4 g | 3.6 g |
| Sugars | 10 g | 14.7 g |
| Fat | 0.3 g | 0.5 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 1 mg | 1 mg |
| Potassium | 77 mg | 114 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Honeydew Melon | 62 | 9 |
| Papaya | 60 | 9 |
| Watermelon | 76 | 8 |
| Pear | 38 | 8 |
| Apple | 36 | 8 |
Blueberry has a glycemic index of 53, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (148 g) serving is 10, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of blueberry has a glycemic load of 10 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Blueberry has 57 calories per 100 g, and about 84 calories in a 1 cup (148 g) serving.
Blueberry is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Blueberries, raw” (FDC 171711). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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