Quick Answer
Blueberries contain 21.45 grams of carbs per 1 cup serving (148 grams). This includes 14.49 grams of sugar and 2.4 grams of fiber. The net carbs in 1 cup of blueberries is 19.05 grams.
Detailed Answer
Blueberries are a nutritious and delicious fruit that are low in calories but packed with vitamins, minerals, antioxidants and fiber. Though blueberries contain carbohydrates, they have a low glycemic index, meaning they do not cause sharp spikes in blood sugar levels.
Here is a detailed look at the carb content in 1 cup (148 grams) of blueberries:
Total Carbohydrates
– Total carbs in 1 cup blueberries: 21.45 grams
This counts all carbohydrates including starch, sugar, and fiber.
Fiber
– Fiber in 1 cup blueberries: 2.4 grams
Dietary fiber is a type of carb that your body cannot digest. Though fiber is a carb, it does not increase blood sugar levels.
Sugars
– Sugars in 1 cup blueberries: 14.49 grams
This includes all natural sugars like glucose, fructose, sucrose and others found naturally in the blueberries.
Net Carbs
– Net carbs in 1 cup blueberries: 19.05 grams
Net carbs are calculated by subtracting fiber from total carbs since fiber does not spike blood sugar.
Net carbs = Total carbs – Fiber
= 21.45 grams – 2.4 grams
= 19.05 grams
So 1 cup of fresh blueberries has a total of 21.45 grams of carbs, but after removing fiber it has a net carb count of 19.05 grams.
Nutrition Facts for 1 Cup of Blueberries
Here is the full nutrition breakdown for 1 cup (148g) serving of blueberries:
| Nutrient | Amount |
|---|---|
| Calories | 84 |
| Carbohydrates | 21.45g |
| – Fiber | 2.4g |
| – Sugars | 14.49g |
| Protein | 1.1g |
| Fat | 0.5g |
As you can see, 1 cup of raw blueberries contains 21.45 grams of carbs. They are also low in fat and protein.
Benefits of Blueberries
Though blueberries are relatively high carb compared to other fruits, they provide many important health benefits:
High in Antioxidants
– Blueberries contain anthocyanins, a type of antioxidant that gives them their blue-purple color. Antioxidants help reduce inflammation and protect your cells from damage.
May Improve Heart Health
– Eating blueberries may help lower blood pressure and LDL (bad) cholesterol levels, reducing your risk of heart disease. Their antioxidants also help protect your heart.
Can Help Control Blood Sugar
– The fiber and antioxidants in blueberries slow down the digestion of carbs. This results in a more gradual rise in blood sugar.
Good Source of Fiber
– With 2.4 grams of fiber per cup, blueberries can help improve digestive health and make you feel fuller.
Low in Calories
– With only 84 calories per cup, blueberries are a smart snack for weight control. Their water and fiber content provides volume with minimal calories.
Glycemic Index
The glycemic index (GI) measures how much a food spikes your blood sugar levels.
Foods are ranked based on how they compare to pure glucose which has a GI of 100.
The glycemic index for blueberries is considered low, ranging from 40-53 depending on the source. Foods with a GI under 55 are considered low glycemic.
This means blueberries do not lead to major fluctuations in blood sugars and are considered safe for diabetics. Their fiber content and polyphenol antioxidants help slow the absorption of their natural sugars.
Glycemic Load of Blueberries
Glycemic load accounts for a food’s glycemic index as well as the carb content per serving.
Glycemic load is calculated by multiplying the grams of carbs by the food’s GI score.
Using an average GI of 47 for blueberries:
Glycemic load = Carbs x GI / 100
= 21.45 x 47 / 100
= 10
Therefore, blueberries have a relatively low glycemic load.
Foods with a glycemic load under 10 are considered low, while those over 20 are high.
Serving Sizes
The carb content of blueberries depends on the serving size consumed:
| Serving | Carbs |
|---|---|
| 1/2 cup blueberries (74g) | 10.73g |
| 1 cup blueberries (148g) | 21.45g |
| 1 1/2 cups blueberries (222g) | 32.18g |
As you increase the serving size, the total carbohydrates also increase. Pay attention to portion sizes to keep your carb intake in check.
Tips for Enjoying Low Carb Blueberries
Here are some tips for keeping blueberries low carb:
– Measure out a single portion instead of eating from a large container. It’s easy to overeat when you don’t track servings.
– Avoid adding high carb toppings like sugar or syrup. Keep things simple by adding just a sprinkle of nuts or drizzle of cream.
– Mix blueberries with lower carb fruits like strawberries and raspberries instead of grapes or bananas which have more carbs.
– Use blueberries to make low carb smoothies mixed with protein powder, nut butter or full-fat milk/yogurt.
– Combine blueberries with low carb yogurt or cottage cheese for a protein-packed snack.
Are Blueberries Keto-Friendly?
The ketogenic or “keto” diet restricts net carbs to 20-50 grams per day.
With 19 grams of net carbs per cup, blueberries can easily be incorporated into a keto diet in moderation. Half a cup provides 10 grams of net carbs, leaving room for more carbs from other foods.
When doing keto, use blueberries as a occasional treat and measure portions carefully to avoid going over your total daily carb limit.
Low Carb Blueberry Recipes
Here are some delicious recipes using fresh or frozen blueberries that are lower in carbs:
Blueberry Almond Pancakes
Makes 4 servings. Per serving:
– 12g net carbs
– 207 calories
Keto Blueberry Muffins
Makes 12 muffins. Per muffin:
– 3g net carbs
– 77 calories
Blueberry Smoothie
Makes 2 servings. Per serving:
– 9g net carbs
– 210 calories
Blueberry Cheesecake Fat Bombs
Makes 12 fat bombs. Per fat bomb:
– 2g net carbs
– 95 calories
Should You Avoid Blueberries on a Low Carb Diet?
Blueberries can be enjoyed even on a strict low carb diet like keto, but portions need to be monitored. While blueberries are relatively high in carbs for a fruit, they provide important nutrients and health benefits.
If you limit your net carbs to around 50 grams per day, you can likely fit in about 1/2 to 1 cup blueberries and remain low carb. Avoid going overboard. Measure out a single serving and don’t overdo it.
Prioritize low carb fruits like berries, melons, grapefruit and peaches over bananas, grapes, mangos and pears which have nearly twice as many carbs.
Overall, blueberries are a healthy addition to a low carb eating plan. Just be mindful of portions.
The Bottom Line
To summarize, 1 cup (148 grams) of fresh blueberries contains:
– Total carbs: 21.45 grams
– Fiber: 2.4 grams
– Net carbs: 19 grams
– Sugars: 14.49 grams
So while blueberries are relatively high in carbs for fruit, a single serving fits into low carb, keto and diabetic diets when portions are controlled and balanced with lower carb foods. Their many health benefits make blueberries worth including in moderation.
