Blueberry Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
53
per source
Glycemic load
5
Low GL
This food's glycemic index is 53, which is Low GI.
Blueberries are a low-GI fruit with a glycemic load of only 5 per half-cup, meaning they have a gentle effect on blood glucose. Their fiber and high antioxidant content (anthocyanins) may also support insulin sensitivity. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Blueberries have a low glycemic index of 53 — one of the lowest among common fruits.
One half-cup of raw blueberries provides 1.8 g of fiber and only 42 calories.
Blueberries are rich in anthocyanins — antioxidants linked to improved insulin sensitivity.
What's actually inside
Per 100 g, with your typical serving noted as 1/2 cup (74 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
10.7g
Net carbs
8.9g
total carbs minus fiber
Fiber
1.8g
slows the glucose rise
- Sugars
- 7.4g
- Protein
- 0.5g
- Calories
- 42kcal
Notable nutrients
- Vitamin C7.2 mg
- Vitamin K14.3 mcg
- Manganese0.3 mg
- Anthocyanins (antioxidants)~150 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
One of the best fruit choices for blood sugar management
Blueberries are a low-GI fruit with a glycemic load of only 5 per half-cup, meaning they have a gentle effect on blood glucose. Their fiber and high antioxidant content (anthocyanins) may also support insulin sensitivity. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A half-cup serving (about 74 g) contains roughly 9 g of net carbs and a glycemic load of 5, which is well within the low GL range. Most people with diabetes can comfortably enjoy up to one cup of blueberries as part of a meal or snack. Pairing with protein (Greek yogurt, nuts) or fat (full-fat yogurt) further blunts any glucose rise.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw whole berries
Lowers the spikeRaw whole blueberries have intact cell walls and fiber, which slow sugar absorption. This is the lowest-GI way to eat them.
Cooking into sauces or compotes
Raises GICooking breaks down some fiber and cell structure, which can modestly raise GI. Adding sugar to a compote will increase the glycemic load further.
Blending into smoothies
Raises GIBlending breaks down fiber and speeds up sugar absorption compared to whole berries. However, the effect is still modest for blueberries given their low sugar density.
Freezing and thawing
Little effectFreezing preserves most of the fiber and cell structure. Thawed blueberries have a similar GI to fresh, though some nutrient loss occurs.
Pairing tip
Pair blueberries with protein-rich foods like Greek yogurt, cottage cheese, or nuts to slow digestion and blunt any glucose spike. A handful of almonds or walnuts alongside blueberries adds healthy fat and protein. Avoid pairing with added sugars or serving alongside high-GI fruits like watermelon or pineapple in the same meal.
Why GI numbers vary
Blueberry GI is relatively consistent across sources, with most studies reporting values between 50 and 56. The University of Sydney GI Database lists blueberries at 53, which is considered low. Some variation exists based on ripeness (riper berries have slightly more sugar) and variety (wild vs. cultivated), but the differences are small enough that a single value of 53 is reliable for practical purposes.
Not medical advice. This page is general nutrition information about Blueberry. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Blueberries have a low glycemic index of about 53, according to the University of Sydney GI Database. This places them firmly in the low-GI category (55 or below). Their glycemic load for a half-cup serving is only about 5, which is very low. This makes blueberries one of the most blood-sugar-friendly fruits available.
Yes, blueberries are considered an excellent fruit choice for people with diabetes. Their low GI (53) and low GL (5 per half-cup) mean they have a minimal impact on blood sugar. Additionally, the anthocyanins in blueberries may improve insulin sensitivity. As with any fruit, portion size matters — stick to half to one cup per serving. This is general nutrition information, not medical advice.
Blueberries are similar to strawberries (GI ~41) and raspberries (GI ~32) in being low-GI fruits. Blackberries also have a low GI (~25). Blueberries have slightly more natural sugar than raspberries or blackberries, but their GI remains low. All berries are excellent choices for blood sugar management due to their high fiber and low sugar density.
Yes, blueberries can fit into most low-carb diets in moderation. A half-cup contains about 9 g of net carbs, which is manageable on moderate low-carb plans (50–100 g net carbs/day). On strict keto (under 20–30 g/day), a half-cup uses a significant portion of the daily budget, so smaller portions or lower-carb berries (raspberries, blackberries) may be preferred.
Blueberries contain natural sugar (about 7.4 g per half-cup), but their glycemic impact is low due to their fiber content and relatively low sugar density. The GI of 53 means they raise blood sugar more slowly than high-GI fruits like watermelon or pineapple. In practical terms, a serving of blueberries has a gentle effect on blood glucose, especially when eaten with protein or fat.
Wild blueberries are slightly smaller and have a higher skin-to-flesh ratio, which may give them a marginally higher fiber and antioxidant content. However, the GI difference between wild and cultivated blueberries is minimal — both fall in the low-GI range. Either variety is an excellent choice for blood sugar management.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026