Why Blueberries Are Good For You: Nutritional Value and Facts

Raw berries are a haven of antioxidants and nutrition

Blueberries photo by Pamela Webb / Getty Images

Just how healthy are blueberries? Looking for blueberry nutritional facts? Read on! Looking for healthy blueberry recipes? Scroll down for some healthy raw vegan and more blueberry recipes to try!

Why you should eat your blueberries

In the realm of raw food cuisine it's hard to keep up with the latest super-food craze. Every time you turn on your computer there is another exotic berry topping the list of antioxidant-rich foods and life-saving nutritional powerhouses.

All too often these foods are derived from far away places, deep within jungles, and therefore dried, frozen or otherwise altered to improve shelf-life and make transportation possible. Blueberries, on the other hand, are readily available and accessible to the masses in North America in their raw, unadulterated form. And this is how they will offer you the most nutritive value.

That's not to say that these exotic berries and other superfoods aren't great too (hemp, for example, is a fantastic choice for vegans and raw vegans and a great source of raw vegan protein), but any food that can be plucked off the vine in your backyard (or someone else's backyard at least!) is going to be your best choice for nutrients on a raw vegan diet. 

Blueberry Nutritional Facts

Here's a complete nutritional breakdown for blueberries:

One cup of blueberries (145 grams) provides: 

  • Calories 83, Calories from Fat 5
  • % Daily Value: 
  • Total Fat 0.5g 1%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.2g, Monounsaturated Fat 0.1g
  • Cholesterol 0mg 0%
  • Sodium 1mg 0%
  • Potassium 112mg 3%
  • Total Carbohydrates 21.0g 7%
  • Dietary Fiber 3.5g 14%
  • Sugars 14.4g
  • Protein 1.1g
  • Vitamin A 0%, Vitamin C 38%, Calcium 0%, Iron 11%

Antioxidant Rich

Blueberries are one of the most antioxidant rich foods in the world.

Antioxidants are necessary for life and are well known to reverse and prevent heart disease and even cancer. The blue color of the berry comes from it's poly phenols which provide most of it's antioxidant properties.


Manganese is a trace mineral necessary for all living organisms. It is crucial in the development of bones as well as metabolizing proteins, carbohydrates and fats.


Most fruits and vegetables, including blueberries, are high in dietary fiber. These little blue gems help keep your cholesterol low which, in turn, keeps your heart healthy. Fiber also aids in the regularity of your digestive system. 

Vitamin C

One serving of blueberries (about 1 cup) provides 25% of the daily recommended intake of vitamin C. Vitamin C is one of the most common antioxidants and contributes to healthy gums, absorption of iron and healthy capillaries, formation of collagen and a vibrant immune system.

Raw vegan blueberry recipes:

More blueberry recipes:

  • Homemade blueberry bran granola
  • Superfood blueberry and pomegranate salad