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Blueberries: Fiber Breakdown, Calories, and Daily Value

Soluble pectin and insoluble fiber from skins and seeds support comfortable digestion and feed gut bacteria. Blueberries are a low-FODMAP berry with moderate acidity.

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🌿 1 cup (~140 g / 4.9 oz)

Berries

🌿 Dietary Fiber

1 cup (~140 g / 4.9 oz) 3.36 g

Soluble

0.85 g (25%)

Insoluble

2.55 g (75%)

Per 100g: 2.4 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 cup (~140 g / 4.9 oz) 79.8 kcal

Per 100g: 57.0 kcal

About 80 kcal per cup: nearly 84% water, low in calories, and full of plant volume to help you feel satisfied.

⚡ Glycemic Index (GI)

1 cup (~140 g / 4.9 oz) 53 (Low)

Per 100g: 53

GI 53 is low. This portion has a glycemic load of about 5.5, so blood sugar rises gently.

💡 Popular Blueberry Types and Forms

Fiber stays in both fresh and frozen blueberries

🫐 Fresh blueberries: maximum anthocyanins, pectin, and juicy flesh.

❄️ Frozen blueberries: fiber stays intact, and they are easy to add to oatmeal and smoothies.

🌲 Wild blueberries: smaller berries with thicker skins - slightly more insoluble fiber.

✨ Choose whole fresh or flash-frozen blueberries to keep the fiber and antioxidants.

⚡ Quick Fiber Calculator (Blueberries)

One click, no registration

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🟢 You ate 3.36 g of fiber — that is 11% of your daily norm (30 g)!

How Fiber and Nutrients in Blueberries Support Daily Wellness

How blueberries support weight management

High water content (~84%) and a generous cup fill your stomach with clean plant volume, while pectin slows stomach emptying and helps steady blood sugar. That means satisfying fullness for only about 80 kcal per cup.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from volume, water, and fiber

Caloric Density 57 kcal / 100 g

Low calorie density

Effect on the digestive tract and gut movement

Insoluble fiber from skins and seeds adds bulk to stool, while pectin supports helpful gut bacteria. Blueberries are low-FODMAP: a serving up to about 125-140 g usually does not cause bloating in people with digestive sensitivity.

Stomach «Softness» Scale

Irritating 9 / 10 (Comfortable for most, including low-FODMAP) Ideal

GI Stimulation Score 🌿 Comfortable transit Gentle, normal digestive movement without irritating the stomach lining; if your stomach is sensitive, pair blueberries with oats or cottage cheese as a buffer.

Microbiome fermentation and a gentle blood-sugar shield

🩸 Feeding gut bacteria
Pectin and other soluble fibers serve as food for helpful gut bacteria, which convert them into short-chain fatty acids that support gut health.

🛡️ Gut lining support
Butyrate, one of these short-chain fatty acids, helps feed colon cells and supports a resilient gut lining.

🌿 Blood-sugar shield
Fiber slows carbohydrate absorption, so blood sugar rises more gently. GI 53 is low, and the portion's glycemic load is only about 5.5.

Prebiotic value

Fiber 3.4 g Low FODMAP

Feeds friendly bacteria

Glycemic buffer 🛡️ Low GI 53 and gentle blood sugar No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Blueberries

🥗 Raw form

Fresh blueberries (maximum anthocyanins)

Whole structure: Skins and seeds provide insoluble fiber, and chewing helps digestion.
Anthocyanins and vitamin C: Fresh berries tend to retain more anthocyanins and vitamin C.
Gentle release: Fiber slows sugar absorption and supports steadier energy.

🔥 Thermal processing

After heat processing

Softer for the stomach: Cell walls become softer, so cooked blueberries may be easier on a sensitive stomach.
Some antioxidant loss: Boiling and baking above about 176-194°F (80-90°C) can reduce anthocyanins by 30-55% and vitamin C by 45-60%.
Gentle cooked forms: Warm compote or pureed berries are softer on the stomach; if prone to acid discomfort, enjoy them after a meal rather than on an empty stomach.

Culinary Constructor & Alternatives

Best Food Combinations with Blueberries

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Smart Breakfast

Blueberry Oatmeal Bowl with Almonds

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Blueberries Ingredient

+3.36 g

🥣

Oatmeal Ingredient

+3.8 g

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Almonds Ingredient

+3.5 g

🟢 Total in plate: 10.7 g of fiber (36% of norm)

💡 Quick prep: Stir blueberries into cooked oats after they cool slightly to keep the berries bright and preserve antioxidants.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍇 Bilberry 2.5 g / 100g 🍇 Blackberry 5.3 g / 100g 🍇 Blackcurrant 6.8 g / 100g 🍈 Gooseberry 4.3 g / 100g