Role of Blueberries in Weight Management, What a Dietitian Says!

Blueberries daily for two weeks increases the ability to use/burn fat during moderate-intensity exercise, like cycling. While it accelerates fat burning, it also decreases the use of carbohydrates.

By: Brene Brown, Published on: 2024-01-08, Last Updated: 03-08-24

Reviewed by: Jane Brody

Table of Contents

Blueberries are tiny fruits with a deep blue color and a sweet-tart taste. They're super healthy and filled with things that are good for you, like antioxidants that make them blue and keep you healthy. These berries are packed with vitamins like C and K and have a lot of fiber. People love using them in lots of different foods, from breakfast stuff to desserts and even smoothies.

Blueberries can be eaten freshly picked or incorporated into a variety of recipes. They can also be purchased frozen.

This small but mighty berry is loaded with nutrients . They may help lower blood pressure, prevent heart disease, improve memory, aid in exercise recovery, and more. Blueberries are sweet, nutritious and wildly popular. Often labeled a “superfood,” they are low in calories and incredibly good for you.

Many studies have suggested that increasing consumption of plant foods such as blueberries decreases the risk of obesity, diabetes, heart disease, and overall mortality. Plant foods may also promote hair and skin health, increased energy, and overall lower weight.

Nutritional Profile of Blueberries

  • Serving Size: 1 berry (1.4g)
  • Calories: 0.8
  • Total Fat: 0g
  • Saturated Fat: 0g
  • Cholesterol: 0g
  • Sodium: 0mg
  • Total Carbohydrates: 0.2g
  • Dietary Fiber: 0g
  • Sugars: 0.1g
  • Protein: 0g
  • Iron: 0mg
  • Potassium: 1mg

The table provides the nutritional values per serving size of one blueberry (approximately 1.4 grams) and the percentage of daily recommended intake they contribute based on a 2,000-calorie diet.

Impact of Blueberries on Weight goals

Blueberries are tiny but mighty! They're low in calories and have lots of good stuff that helps with weight. Their fiber keeps your tummy happy and might stop you from eating too much. Plus, they're sweet, like candy, but way healthier. Eating blueberries as snacks or meals can be a smart move for managing weight and staying healthy.

1. Blueberries for Weight Loss

These little blue wonders are fantastic for weight loss! They're low in calories but high in fiber, which means they help you feel full without loading you up on calories. The fiber in blueberries also keeps your digestion happy, and their natural sweetness can satisfy your sweet tooth without the guilt. Incorporating blueberries into your meals or snacks is a tasty and smart way to manage your weight and stay on track with your health goals.When trying to lose weight, it's also important to understand your total daily energy expenditure (TDEE) using a TDEE calculator, and create a calorie deficit accordingly.

2. Blueberries for Weight Gain

While blueberries might not directly contribute to weight gain due to their low calorie content, they offer essential nutrients like vitamins, antioxidants, and fiber. Incorporating them alongside higher-calorie foods or in nutritious shakes/smoothies could provide added nutrients without substantially increasing the calorie intake. However, for weight gain, focusing on calorie-dense foods might be more effective.

3. Blueberries for Weight Maintenance

Blueberries play a supportive role in weight maintenance by offering a nutrient-packed and flavorful addition to your diet. Their low-calorie content and high fiber make them a satisfying and guilt-free snack. The fiber helps in promoting a sense of fullness, which can assist in controlling overall calorie intake. 

Additionally, the natural sweetness of blueberries can curb cravings for less healthy alternatives. Including these delicious berries in your meals or enjoying them as a snack contributes to a balanced and nutritious diet, supporting your efforts in weight maintenance.

Five Benefits of Eating Blueberries

  • Blueberries contain compounds that reduce inflammation, potentially lowering the risk of inflammatory diseases.
  • Folate in blueberries is crucial for fetal development during pregnancy.
  • Their high antioxidant content may slow down the aging process and reduce oxidative stress.
  • Regular intake may lower blood pressure and reduce the risk of heart disease.
  • Antioxidants in blueberries help protect DNA from damage caused by free radicals.

Fast Facts on Blueberries

  • Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.
  • One cup of blueberries provides 24 percent of a person's recommended daily allowance of vitamin C.
  • Use blueberries to top waffles, pancakes, yogurt, oatmeal, or cereal, blend them in a smoothie or syrup, or fold them into muffins and sweet breads.
  • People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting.


Blueberries, despite being small, play a big role in supporting weight goals. These tiny berries are low in calories but packed with fiber and nutrients. Their high fiber content helps you feel full and satisfied, potentially aiding in controlling overall calorie intake. 

While they might not directly cause weight loss or gain, incorporating blueberries into meals or snacks can be a smart move for managing weight and staying healthy. Their natural sweetness offers a guilt-free alternative to sugary snacks while providing essential vitamins and antioxidants. Adding blueberries to your diet is a flavorful and nutritious choice for supporting weight management efforts and overall well-being.

Frequently Asked Questions

Are frozen blueberries as nutritious as fresh ones?

Yes, frozen blueberries are generally as nutritious as fresh ones. Freezing blueberries helps preserve their nutritional value, including vitamins, minerals, and antioxidants. 

Are blueberries safe for people with diabetes?

Yes, blueberries can be a part of a diabetes-friendly diet. They have a relatively low glycemic index, meaning they don't cause sharp spikes in blood sugar levels. 

Can blueberries be part of a keto diet?

Yes, blueberries can be included in a keto (ketogenic) diet in moderation. While they contain natural sugars, they are relatively low in net carbs compared to many other fruits.

Do blueberries help improve skin health?

Yes, blueberries can contribute to improved skin health. They are rich in antioxidants, particularly vitamins C and E, which play a crucial role in protecting the skin from damage caused by free radicals.

Can blueberries reduce the risk of heart disease?

Blueberries may help lower blood pressure and reduce the risk of heart disease due to their rich antioxidant content.

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