Blueberries: Health Benefits, Facts, And Research

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Medical News TodaySubscribeEverything to know about blueberries

Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Megan Ware, RDN, L.D. — Updated on February 12, 2025

Benefits
Nutrition
Diet
Risks
FAQ
Summary

Some research suggests blueberries have certain health benefits, including the potential to improve heart health, increase bone strength, and lower blood pressure.

People can eat fresh blueberries as a sweet snack or incorporate them into a variety of recipes. Many stores also sell them frozen.

Various studies suggest that blueberries can help to protect against heart disease and cancer. They may also help maintain bone strength, mental health, and blood pressure.

Benefits of blueberries

Close-up shot of blueberries.-1 — Jonathan Knowles/Getty Images

A type of flavonoid called anthocyanin gives blueberries their characteristic color and contributes to many of their health benefits. Flavonoids are plant compounds that often have a powerful antioxidant effect.

Research suggests that blueberries may help with the following health benefits:

1. Maintaining healthy bones

According to a 2024 review, blueberries may offer benefits for bone health, which may be due to their vitamin K content.

Blueberries may help to improve bone mineral density during the process of bone metabolism, in which the body replaces old bone tissue with new bone tissue. They may also help to reduce bone loss.

Blueberries also contain the following nutrients:

phosphorus
calcium
magnesium
vitamin C

According to the American Academy of Orthopaedic Surgeons, these dietary nutrients are important for maintaining bone health.

2. Skin health

The 2024 review highlights research supporting blueberries’ potential effects on the skin.

Blueberries contain the following phytochemicals, which may help to reduce skin inflammation and encourage skin healing:

baicalin, which may help protect against ultraviolet photodamage
apigenin, which may reduce inflammatory processes
quercetin, which may reduce age-related skin changes and prevent the breakdown of collagen
fisetin, which may protect against skin inflammation and dryness

3. Lowering blood pressure

According to a 2019 review, some research suggests blueberries may lower systolic and diastolic blood pressure levels in females with pre- and stage 1 hypertension and males with cardiovascular disease risk factors.

However, other research in the review found that blueberries had little to no effect on blood pressure levels.

The 2024 review suggests that research associates lower blood pressure with regularly eating blueberries. It suggests that blueberry consumption may help relax blood vessels and improve blood flow.

A 2024 article highlights research that suggests blueberries may help lower blood pressure in the following people:

people with sedentary lifestyles
postmenopausal females with high blood pressure
people with metabolic syndrome

4. Managing diabetes

A 2022 review of 22 studies suggests that blueberries and cranberries may significantly lower fasting blood sugar and glycated hemoglobin levels in people with diabetes.

Regularly eating blueberries may also link to a lower risk of type 2 diabetes. More long-term studies are necessary to understand the effects of blueberries on insulin resistance and sensitivity.

The antidiabetic effects of blueberries may be due to their polyphenols and anthocyanins.

5. Protecting against heart disease

According to the 2024 article, research suggests that blueberry consumption may offer benefits for heart health. In particular, research associates the anthocyanins in blueberries with a lower risk of coronary heart disease and cardiovascular disease.

Animal research also suggests that quercin in blueberries may offer a protective effect against heart injury.

Blueberries may also support heart health by helping to lower cholesterol.

A 2023 review suggests that blueberries may protect against cardiovascular disease by improving:

hypertension
blood lipids (fats)
endothelial function, the activity of cells that line blood vessels
activation of blood platelets
oxidative stress
inflammation
arterial stiffness

6. Preventing cancer

A 2024 review highlights the potential anticancer effects of blueberries, which may link to anti-inflammatory and antioxidant properties.

Research in the review suggests blueberry properties may offer beneficial effects against the following types of cancer:

breast cancer
oral cancer
acute myeloid leukemia
cervical cancer
colon cancer
ovarian cancer

Blueberries’ properties may also help to inhibit tumor growth and reduce the risk of cancer recurrence.

The American Cancer Association suggests that a balanced diet containing whole fruits in a variety of colors may also be beneficial for cancer prevention.

7. Improving cognitive health

A 2019 review suggests that blueberries may improve cognitive performance, including spatial, long term, and short-term memory. However, the researchers caution that studies vary considerably in design and dosage.

In a 2024 study, researchers gave 60 adults with self-reported symptoms of depression a blueberry drink then six weeks of blueberry supplementation or a placebo.

After six weeks, the placebo group showed greater improvements in depressive symptoms. However, a single dose of blueberries correlated with improvements in executive function, which may warrant further research.

8. Weight loss

A 2024 review suggests that blueberries may offer benefits for people with concerns about weight management.

Since blueberries are low in calories and a rich source of fiber, they may have beneficial effects on appetite management and help people feel full.

Animal studies in the review suggest that blueberries may also help to prevent obesity and manage obesity-related conditions.

Blueberry nutrition

People can get the following nutrients from 100 grams (g) of blueberries:

64 calories
0.7 g of protein
0.31 g of fat
14.6 g of carbohydrate
9.36 g of total sugars
12 mg of calcium
0.34 mg of iron
13 mg of phosphorus
86 mg of potassium
6.2 mg of magnesium
0.09 mg of zinc
8.1 mg of vitamin C

Blueberries also contain copper, biotin, and manganese.

Fresh and frozen blueberries both offer the highest nutrient content. Dried blueberries may have fewer nutrients and less flavor, which may lead to added ingredients, such as sugar.

The large quantities of bioactive compounds place blueberries high on the Aggregate Nutrient Density Index (ANDI). This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.

Foods with the most nutrients per calorie have the highest rankings, and blueberries are among the top fruits and vegetables for nutrient density, with an ANDI score of 132.

Adding blueberries to the diet

Blueberries are available fresh, frozen, freeze-dried, and in jellies, syrups, and jams. People can check the labels of any processed blueberry products for added sugars and ingredients.

Here are some quick ideas for including blueberries in meals:

Use blueberries as a fresh topping on oatmeal, waffles, pancakes, yogurt, or cereal for an extra burst of flavor and nutrition in your breakfast.
Whip up a quick and easy smoothie using frozen berries, low fat milk, and yogurt.
Mix fresh or dried blueberries into a spinach salad with walnuts and feta cheese.
Fold blueberries into muffins and sweet breads.
Blend blueberries in a food processor with a little water as part of a fresh syrup to top desserts or breakfast foods.

People can also try the following recipes:

blueberry pumpkin oat muffins
wild blueberry turkey burgers
kale salad with creamy blueberry vinaigrette

Risks of blueberries

People who are taking blood thinners, such as warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K. Vitamin K plays a key role in blood clotting, and it could affect the blood-thinning action of the drug.

Overall diet is more important than any single food in preventing disease and achieving good health. It is better to eat a varied diet as the key to healthful living rather than to concentrate on individual foods.

People can speak with a healthcare professional if they have concerns about the nutritional value of their current diet.

Frequently asked questions

Is it good to eat blueberries every day?

The Dietary Guidelines for Americans 2020 to 2025 recommends that most adults eat two portions of fruit per day. This could include blueberries, although it is important to include a variety of fruits and vegetables in the diet.

Are blueberries high in sugar?

100 g of raw blueberries contains 9.36 g of total sugars, primarily glucose and fructose. Fresh blueberries contain no added sugar.

Are blueberries better than strawberries?

100 g of blueberries contains slightly higher levels of iron and manganese than 100 g of strawberries. However, strawberries contain slightly higher levels of:

calcium
phosphorus
potassium
zinc
vitamin C

Summary

Blueberries are a source of various nutrients, including dietary fiber, vitamin K, iron, and more. These nutrients can make blueberries a beneficial part of a balanced diet.

Some research also suggests blueberries properties may offer certain health benefits. This may include protecting against heart disease, diabetes, and obesity, among other conditions.

More research may be necessary to understand the full extent of blueberries’ health benefits. People on blood thinning medications should speak with a healthcare professional before changing the amount of blueberries they regularly eat.

Diabetes
Hypertension
Bones / Orthopedics
Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

American Cancer Society guideline for diet and physical activity. (2020).https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html
ANDI guide. (n.d.).https://aanmc.org/wp-content/uploads/2022/08/ANDI-Guide-Gly-Index.pdf
Ashique S, et al. (2024). Blueberries in focus: Exploring the phytochemical potentials and therapeutic applications.https://www.sciencedirect.com/science/article/pii/S2666154324003375
Blood thinning medications (anticoagulants) and cancer. (n.d.).https://llsnutrition.org/blood-thinning-medications-anticoagulants-and-cancer/
Calcium, nutrition, and bone health. (2021).https://orthoinfo.aaos.org/en/staying-healthy/calcium-nutrition-and-bone-health/
Delpino FM, et al. (2022). Effects of blueberry and cranberry on type 2 diabetes parameters in individuals with or without diabetes: A systematic review and meta-analysis of randomized clinical trials.https://pubmed.ncbi.nlm.nih.gov/35282984/
Dietary guidelines for Americans 2020–2025. (2020).https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
FoodData central. (n.d.).https://fdc.nal.usda.gov/
Kalt W, et al. (2019). Recent research on the health benefits of blueberries and their anthocyanins.https://pmc.ncbi.nlm.nih.gov/articles/PMC7442370/
Merschel M. (2022). Fresh or frozen, wild or cultivated? What to know about blueberries and health.https://www.heart.org/en/news/2022/07/28/fresh-or-frozen-wild-or-cultivated-what-to-know-about-blueberries-and-health
Onuh JO, et al. (2023). Cardiovascular disease protective properties of blueberry polyphenols (Vaccinium corymbosum): A concise review.https://fppn.biomedcentral.com/articles/10.1186/s43014-023-00139-y
Stull AJ, et al. (2024). The state of the science on the health benefits of blueberries: A perspective.https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1415737/full
Travica N, et al. (2019). The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials.https://pubmed.ncbi.nlm.nih.gov/30999017/
Velichkov M, et al. (2024). A biphasic response to blueberry supplementation on depressive symptoms in emerging adults: A double-blind randomized controlled trial.https://pmc.ncbi.nlm.nih.gov/articles/PMC11139700/
Yan L. (2023). Blueberries and health.https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2014/blueberries-and-health/

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Megan Ware, RDN, L.D. — Updated on February 12, 2025

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Tag » How Many Calories Are Blueberries

Blueberries: Health Benefits, Facts, And Research

Benefits of blueberries

1. Maintaining healthy bones

2. Skin health

3. Lowering blood pressure

4. Managing diabetes

5. Protecting against heart disease

6. Preventing cancer

7. Improving cognitive health

8. Weight loss

Blueberry nutrition

Adding blueberries to the diet

Risks of blueberries

Frequently asked questions

Is it good to eat blueberries every day?

Are blueberries high in sugar?

Are blueberries better than strawberries?

Summary

How we reviewed this article:

Latest news

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