Fruit · Berries
Blueberries
95Health
Score
A+Score
Antioxidant-rich berries packed with anthocyanins
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Why Blueberries scores 95
Nutrient density31
Protein quality3
Fiber content10
Healthy fats5
Bioactive compounds14
Glycemic impact10
Top nutrients
Manganese124.8Vitamin C9Zinc6.1Copper5.1Niacin3.8
Nutrition
per_100g
64
Calories
0.7g
Protein
14.6g
Carbs
0.3g
Fat
0g
Fiber
Health benefits
Supports cognitive function and memory
strong evidenceAnthocyanins cross blood-brain barrier and reduce neuroinflammation
Reduces oxidative stress throughout the body
strong evidenceHigh ORAC value neutralizes free radicals more effectively than most fruits
May improve cardiovascular health
moderate evidenceAnthocyanins improve endothelial function and blood pressure
Supports healthy blood sugar regulation
moderate evidenceFiber and polyphenols slow glucose absorption and improve insulin sensitivity
Pairs well with
- ·Add to Greek yogurt for protein and probiotics synergy
- ·Combine with dark chocolate (85%+) for enhanced antioxidant benefits
- ·Mix with spinach and walnuts in smoothies for brain-boosting combo
- ·Pair with oatmeal - fiber combination supports gut health
Practical tips
- ·Best timing: morning
- ·Frozen blueberries retain nutrients and are often more affordable
- ·Wild blueberries have 2x the antioxidants of cultivated varieties
- ·Add to smoothies frozen for a thicker, more refreshing texture
- ·Store unwashed in refrigerator for up to 2 weeks
