Blueberries support weight loss as they have only 86 calories per cup. Vitamin C burns belly fat while fiber reduces hunger. The best way to eat them is with oatmeal, as the combination of beta-glucan and anthocyanins controls appetite for hours! With so many healthy protein-packed snack ideas, your diet journey becomes such an easy task.
However, only raw blueberries are good for weight loss. You should be very cautious with other favorite blueberry products.
How many calories do blueberries have?
Raw blueberries have only 57 calories per 100g while sweetened frozen blueberries have 85 calories per 100g. They have almost 50% more calories, due to added sugar.
Dried blueberries have 5 times more calories than raw blueberries, though, with 317 calories per 100g.
How many calories per serving?
A small handful of 10 raw blueberries has about 8 calories while a big handful of 20 blueberries has about 16 calories.
A cup contains approximately 86 calories. Two cups of raw blueberries have about 170 calories.
You can drink blueberry juice while dieting!
Unsweetened blueberry juice has only 37 calories per 100 mL. An 8 fl oz glass of blueberry juice has about 92 calories.
Actually, blueberry juice is among the lowest fruit juices in calories! For instance, a glass of orange juice has 22% more calories than blueberry juice.
Other popular blueberry products have many calories
Other blueberry products, such as syrups, jams, pies, muffins, and blueberry yogurts, can make you gain weight, as they have more calories than fresh blueberries, as they usually contain added sugar. For instance, blueberry syrup has approximately 88 calories, blueberry pie has 245 calories, and blueberry muffin has 255 calories per 100g!
Raw or dried blueberries for weight loss?
Actually, only raw blueberries are good for weight loss, as they’re low in calories and sugar. Frozen blueberries are good for weight loss, only if they don’t contain added sugar.
On the other hand, dried blueberries, sweetened frozen blueberries, as well as blueberry syrups, jams, and pies aren’t suitable for a hypocaloric diet for weight loss. If you insist on consuming such products, at least, be mindful of portion sizes.
How much sugar is in blueberries?
Raw blueberries contain only 10 grams of sugar per 100g. Wild blueberries have even less. Frozen sweetened blueberries may contain twice the amount of sugar naturally present in raw blueberries!
An 8 fl oz glass of blueberry juice naturally contains only 16 grams of sugar.
| | Sugars (grams per 100g) |
| dried blueberries | 68 |
| blueberry muffin | 27 |
| blueberry syrup | 21 |
| frozen, sweetened blueberries | 20 |
| raw blueberries | 10 |
| wild blueberries | 7 |
| blueberry juice | 7 |
Are blueberries keto-friendly?
People who follow a ketogenic diet should consume up to 50 grams of net carbs a day. However, there are strict ketogenic diets, which further limit the carbohydrate intake to 20 grams of net carbs a day.[1]
Actually, blueberries, like all berries, are keto-friendly. People on keto can eat a 1/2 cup of raw blueberries a day. This amount contains less than 8 grams of sugar.
How many blueberries can people with diabetes eat a day?
Only fresh unsweetened blueberries are suitable for people with diabetes. Actually, the American Diabetes Association labels blueberries, as all berries, superstar foods for diabetes![2]
Blueberries have anti-diabetic properties. They contain compounds that may improve postprandial glucose management and insulin sensitivity. In fact, raw blueberries can reduce the risk of type 2 diabetes.[3,4]
As a rule of thumb, people with diabetes shouldn’t consume more than 15 grams of carbs per serving. This amount is found in 100g of raw blueberries or 2 tbsp of dried blueberries.[5]
So, people with diabetes who want to lose weight can eat a 1/2 cup of raw blueberries a day.
Keep glucose levels in check for a lean body!
Raw blueberries don’t spike blood sugar levels, as they have a relatively low sugar content, while they’re high in fiber and antioxidants, like anthocyanins, which control glucose levels.
In fact, raw blueberries have a very low Glycemic Load of 4. Foods with a Glycemic Low lower than 10 don’t spike blood sugar and they’re excellent food options for any diet routine for weight loss.[6]
Fiber in blueberries regulates appetite
Moreover, blueberries are good for weight loss because they reduce appetite and cravings for fattening foods due to their high fiber content.[7]
In fact, blueberries are among the richest fruits in fiber. Raw blueberries contain 2.4 grams of fiber per 100g while a cup contains 3.5 grams of fiber or about 13% of the DV.
Frozen blueberries have a similar fiber content to raw blueberries.
Wild blueberries have a slightly higher fiber content (2.6 grams/100g) than most common blueberry varieties while dried blueberries contain 7.5 grams of fiber per 100g!
Blueberries contain both soluble and insoluble fiber with 76% being insoluble fiber.[8]
Do other berries have more fiber?
Keep in mind that other common berries have a much higher fiber content than blueberries. In fact, raspberries enhance weight loss as they’re among the richest fruits in fiber!
| fiber (grams per 100g) | |
| raspberries | 6.5 |
| blackberries | 5.3 |
| cranberries | 3.6 |
| blueberries | 2.4 |
| strawberries | 2 |
Only a well-hydrated body burns belly fat
Moreover, eating raw blueberries is beneficial for weight loss because they’re 84% water. A well-hydrated body is necessary for weight loss. Especially, for burning belly fat.[9]
Actually, blueberries hydrate better than water because they contain electrolytes which we also have to replenish daily.[10]
In addition, blueberries contain high-quality, purified water. Fruits are natural water filters!
Eating foods high in water is particularly beneficial for people who don’t like drinking tap water.
Vitamin C is necessary for a lean body
Furthermore, blueberries support a lean body due to vitamin C. Vitamin C is necessary for burning belly fat.
Blueberries have 9.7 mg of vitamin C per 100g or 16% of the Daily Value per cup!
Wild blueberries have a much higher vitamin C content. Actually, wild blueberries have 88% more vitamin C than commercially grown blueberries!
All berries are excellent dietary sources of vitamin C. In fact, other common berries contain more vitamin C than blueberries.
| | vitamin C (mg per 100g) |
| strawberries | 59 |
| raspberries | 26 |
| blackberries | 21 |
| cranberries | 14 |
| blueberries | 10 |
How much vitamin C is in frozen & dried blueberries?
A high percentage of vitamin C is destroyed during food processing or cooking. Vitamin C is sensitive to high or low temperatures as well as processing methods. Also, it’s degraded by light exposure. Moreover, it easily seeps into the water.[11.12]
Hence, fresh blueberries are richer in vitamin C than frozen blueberries. Actually, frozen blueberries have negligible amounts of vitamin C. They have only 1 mg of vitamin C per 100g.
On the other hand, dried blueberries have 23.8 mg of vitamin C per 100g.
Blueberry juice is a good source of vitamin C containing 6.3 mg per 100 mL. A glass provides about 17% of the DV.
Anthocyanins burn belly fat
Blueberries have a high antioxidant content. Ripe blueberries, in particular.
Most noteworthy, blueberries are among the richest foods in anthocyanins. Anthocyanins belong to flavonoids and account for 60% of the antioxidants in blueberries. The total anthocyanin content of most blueberry varieties is between 387 and 487 mg per 100g of fresh blueberries.[13]
In comparison, blackberries have 245 mg, grapes 120 mg, plums 116 mg, raspberries 92 mg, and strawberries only 21 mg of anthocyanins per 100g.
Anthocyanins are among the most effective antioxidants for preventing weight gain.
According to a study with 2,734 twins, scientists found that a high anthocyanin intake can lower up to 9% of the fat mass. Especially, belly fat. The results of twin studies are important because they are independent of genetic or environmental factors.[14]
Most noteworthy, anthocyanins can significantly suppress body fat accumulation.[15]
Anthocyanins interfere in the synthesis of adipocytokines in the fat tissue. Adipocytokines are molecules produced from the fat tissue. They play a key role in energy metabolism, regulation of appetite, and obesity. Leptin is an example of adipocytokines. Leptin is a key satiety hormone.[16,17]
How many blueberries can I eat a day?
If you want to lose weight, you could eat up to:
- 1 cup of raw blueberries.
- 1/2 cup of frozen sweetened blueberries, as they usually have about 50% more calories than raw blueberries.
- 1 oz of dried blueberries. You should be very cautious with portion sizes of dried blueberries. They’re particularly high in calories and sugar! They have almost 6 times more calories than raw blueberries! Only athletes could eat much higher amounts and still maintain a lean physique.
- 2 tbsp of sugar-free blueberry jam. Better to avoid blueberry syrups, jams, and pies if you want to burn belly fat. These foods are packed with added sugar and calories. Only sugar-free blueberry jams are healthy! Still, more than 2 tbsp of blueberry jam a day can make you gain weight.
You could occasionally eat small portions of blubbery cakes or other blueberry sweets. But, not daily.
Can blueberries make you fat?
Certainly, we can eat 1–2 cups of raw blueberries a day as part of a healthy, well-balanced diet without gaining weight. However, much higher amounts can have detrimental effects on weight loss.
Eating more calories than you burn can make you fat. That’s why you should avoid consuming dried blueberries, blueberry jams, cookies, cakes, or pies. It’s easy to overconsume them.
Can I eat blueberries every day?
Yes, you can include blueberries in your daily diet as part of a balanced and varied eating plan. However, consuming a healthy, balanced diet rich in various vegetables and fruits is far more important for good health and maintaining a lean body year-round.
What’s the best time to eat blueberries for weight loss?
The best time to eat a cup of raw blueberries for weight loss is before a calorie-dense meal or at breakfast with protein-rich foods. They help reduce the secretion of hunger hormones. So we can effortlessly follow a hypocaloric diet plant for a long time.
Moreover, we can eat raw blueberries on an empty stomach.
Another great time to eat blueberries for weight loss is whenever you want to satisfy your sweet tooth. Raw blueberries are a healthy dessert that has fewer calories than most favorite sweets.
Also, athletes can eat raw, frozen, or even dried blueberries after exercise. Sugar in blueberries helps replenish muscle glycogen stores. The body has increased insulin sensitivity after a workout. So, the best time to eat foods high in sugar or candy is after strenuous exercise.
What’s the worst time to eat blueberries?
On the contrary, the worst time of the day to eat dried blueberries for weight loss is right before bedtime. Sugar late at night can cause weight gain.
Eating raw raspberries at least a couple of hours before bedtime could play a beneficial role in sleep quality though.
Moreover, you shouldn’t eat blueberries right before exercise. Fiber in blueberries may cause bloating or stomach discomfort.
How to eat blueberries for weight loss?
Eating blueberries for weight loss involves incorporating them into a well-balanced and portion-controlled diet.
Blueberries add a sweet and mildly tart flavor to oatmeal and various recipes. The natural sweetness of blueberries complements the hearty and neutral taste of oatmeal, creating a delicious and balanced combination.
The berries may burst during cooking, releasing their juices and enhancing the overall fruity flavor.
In addition to sweetness, blueberries contribute a refreshing and slightly tangy element, elevating the taste profile of oatmeal and other dishes.
With Oatmeal
Abpve all, you can sprinkle blueberries on top of your oatmeal for an easy and super healthy breakfast. The combination of fiber and antioxidants can enhance the nutritional profile of your meal.
Eating foods high in anthocyanins (blueberries) with foods high in beta-glucan (oats) has a huge effect on satiety.
According to a study, 30 obese individuals reduced the desire to overeat after 4 weeks of eating blueberries with oatmeal![18]
Not only does oatmeal is one of the richest foods in beta-glucan but also it supports weight loss because it’s packed with vitamins and minerals.
Also, you could eat blueberries with overnight oats and protein-rich Greek yogurt. It’s one of the most filling, healthy, nutrient-dense foods you can eat.
With protein-rich foods
Combining blueberries with foods high in protein promotes satiety. The meals high in both protein and fiber are the most filling ones. Here are some protein-packed snack ideas with blueberries:
- Blueberry yogurt parfait: Layer Greek yogurt with fresh blueberries. Add a sprinkle of granola or nuts for crunch and extra protein.
- Blueberry cottage cheese bowl: Mix fresh blueberries into a bowl of cottage cheese. Drizzle with honey and top with sliced almonds for added protein.
- Blueberry protein smoothie: Blend blueberries with protein powder, Greek yogurt, and a splash of almond milk. Optionally, add a spoonful of nut butter for extra creaminess and protein.
- Blueberry quinoa salad: Mix cooked quinoa with fresh blueberries, feta cheese, and chopped nuts. Drizzle with a light vinaigrette for a protein-packed salad.
Vegan protein-rich snack Ideas
- Blueberry chia pudding: Combine blueberries with chia seeds and almond milk. Allow it to sit in the refrigerator until it thickens into a pudding-like consistency. Chia seeds support wieght loss, as they’re among the few plant-based sources of complete protein as well as omega-3s!
- Blueberry nut butter toast: Spread almond or peanut butter on whole-grain toast. Top with fresh blueberries for a tasty and protein-rich snack.
- Blueberry protein balls: Make no-bake protein balls using blueberries, oats, vegan protein powder, and nut butter. Roll into bite-sized balls and refrigerate until firm.
- Blueberry protein muffins: Bake homemade muffins using vegan protein powder, almond flour, and blueberries. Enjoy as a satisfying and portable protein snack.
- Blueberry edamame salad: Combine steamed and cooled edamame with fresh blueberries. Toss with a light dressing and sprinkle with sesame seeds.
Other ways to eat blueberries
Toss blueberries into salads for a burst of sweetness and added nutrition. They pair well with leafy greens, nuts, and a light vinaigrette.
Furthermore, you could incorporate dried blueberries into a homemade trail mix with nuts and seeds. It provides a satisfying blend of textures and flavors.
Also, you could make a simple blueberry sauce using fresh or frozen berries. Use it as a topping for pancakes, waffles, or toast.
Are other berries better for Weight Loss?
While all berries can be part of a healthy diet, there isn’t strong evidence to suggest that one type of berry is significantly better for weight loss than another.
Each type of berry offers unique nutritional benefits. It’s essential to consider the overall quality of your diet, including a variety of fruits and vegetables, lean proteins, whole grains, and healthy fats.
A well-balanced diet, combined with regular physical activity, is key to achieving and maintaining a healthy weight.
Other health benefits of blueberries
Furthermore, blueberry intake seems to increase HDL cholesterol and decrease LDL cholesterol and triglycerides.
Also, blueberries may reduce both systolic and diastolic blood pressure, and reduce arterial stiffness!
Moreover, it seems that blueberries, mainly due to their high anthocyanin content, benefit cardiovascular health. Anthocyanins have antioxidant and anti-inflammatory effects.
According to many studies, blueberries may prevent metabolic syndrome and obesity, support sleep, and reduce inflammation!
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.
Who should avoid eating raw blueberries?
While blueberries are generally considered safe and nutritious for most people, certain individuals may need to be cautious or avoid eating raw blueberries.
Individuals with allergies to berries or related fruits may experience allergic reactions to blueberries. Common symptoms include itching, swelling, hives, or difficulty breathing.
Some people may have gastrointestinal sensitivity to certain compounds in raw blueberries, leading to digestive issues like bloating, gas, or stomach discomfort. If you have a sensitive stomach avoid consuming blueberries or other fruits on an empty stomach.
People taking certain medications should also be cautious with blueberries. For instance, individuals with kidney problems may need to limit their intake of certain fruits, including blueberries, due to their potassium content.
Always consult with a healthcare professional or a registered dietitian for personalized advice.
