Fresh blueberries contain 2.4 g of fiber per 100g. Dried blueberries and other blueberry products are also rich in fiber, but better avoid them. Most of them are high in added sugars and calories.
How much fiber should we consume a day?
A high-fiber diet has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may reduce high blood pressure and cholesterol, enhance immune functions, and improve insulin sensitivity.[1]
Furthermore, fiber supports weight loss, as it controls appetite and reduces cravings for fattening foods.
We should consume at least 28 grams of fiber per 2,000 calories. More is better, though. Consuming too much fiber is rather unlikely to cause any side effects.
Actually, most people fail to meet the recommended daily intake. In fact, about 90% of Americans fail to consume adequate amounts of fiber.
Are blueberries rich in fiber?
Blueberries are among the richest fruits in fiber. Raw blueberries contain 2.4 g of fiber per 100g! This amount is about 8% of the Daily Value (DV).[2]
Furthermore, a cup of raw blueberries contain 3.5 g of fiber, or about 13% of the DV.
A typical serving contains 1.6 g of fiber, or 6% of the DV.
Frozen blueberries have a similar fiber content to raw blueberries.
Wild blueberries have a slightly higher fiber content than most common blueberry varieties. They contain 2.6 g of fiber per 100g.
On the other hand, dried blueberries are much richer in fiber than raw blueberries. They contain 7.5 g of fiber per 100g! Just a big handful of dried blueberries (40 g) contains 3 g of fiber, or almost 11% of the DV.
However, we should avoid consuming high amounts of dried blueberries or any other dried fruit. Dried fruits are particularly rich in sugars and calories. They can make us gain weight.
For instance, dried blueberries have 317 calories and 67 g of sugars per 100g! Raw blueberries have fewer calories.
How much fiber is in blueberry juice?
As a rule of thumb, fruit juices contain no fiber. Their fiber content depends on the processing method, though.
Most blueberry juices contain negligible amounts of fiber, providing less fiber than 1% of the DV per serving.
However, blueberry juices can contain up to 1.6 g of fiber per 100 mL.[3]
You can buy blueberry juices in bulk from Amazon.
What’s the fiber content of other common blueberry products?
Other blueberry products contain only negligible amounts of fiber. Most of them are packed with added sugar, though. So, better avoid consuming blueberry syrups, jams, pies, muffins, or blueberry yogurts.
What’s the main type of fiber in blueberries?
Dietary fiber is classified into soluble and insoluble fiber. Blueberries contain both.
However, blueberries consist mainly of insoluble fiber. Actually, about 76% of the fiber in blueberries is insoluble fiber. Only 24% is soluble fiber.[4]
Each blueberry product has a slightly different fiber ratio of insoluble to soluble fiber.
Insoluble fiber doesn’t dissolve in water. It absorbs water, making the stool softer. It helps defecation. On the other hand, soluble fiber dissolves in water, turning to a gel. It slows down digestion, it’s filling, and supports weight loss.
Do other berries have more fiber?
Actually, other common berries have a much higher fiber content than blueberries. Only strawberries have less fiber than blueberries.
| fiber (g) per 100g | |
| raspberries | 6.5 |
| blackberries | 5.3 |
| cranberries | 3.6 |
| blueberries | 2.4 |
| strawberries | 2 |
Raspberries are among the richest fruits in fiber! Also, as they’re pretty low in sugars and calories, raspberries are great for weight loss!
Common foods high in fiber
Only plant-based foods, like vegetables, fruits, legumes, beans, whole-grains, mushrooms, seeds, and nuts, are good dietary sources of fiber.
Beans are the richest food in fiber, though. For instance, a serving of soybeans and chickpeas provides 37% and 45% of the DV, respectively!
Dried-fruits like raisins, prunes, dates, and goji berries are great dietary sources of fiber as well.
Animal-derived foods contain no fiber. Also, refined foods contain negligible amounts of fiber.
Following a whole food plant-based diet is the easiest way to meet the daily fiber needs.
Health benefits of blueberries
Blueberries have so many health benefits, as they’re particularly rich in antioxidants. First, they’re rich in vitamin C. Also, they’re particularly rich in flavonoids (mainly anthocyanidins), polyphenols (procyanidin), phenolic acids, pyruvic acid, and chlorogenic acid.[5]
These compounds have antioxidant, anti-inflammatory, anticancer, and anti-obesity properties! In addition, blueberries contain compounds which may protect our vision, bones, liver, and lung.
Moreover, blueberries may prevent degenerative diseases. They may improve brain function, delay cognitive decline, and improve our mood.[6]
Above all, the regular consumption of blueberries and other anthocyanin-rich foods may reduce the risk of cardiovascular disease.[7]
Blueberries have anti-diabetic properties as well. They may improve postprandial glucose management and insulin sensitivity. In fact, blueberries may reduce the risk of type 2 diabetes, and obesity.[8,9]
Also, they have a beneficial effect on gut microflora.
Last, but not least, blueberries may enhance immunity.
You can take advantage of these health benefits of blueberry year-round with organic blueberry extracts or powders. You can find a wide variety of them on iHerb.
