Blueberries: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of blueberries (53), glycemic load, carbs per cup, and why blueberries are a diabetes-friendly berry.
Do Blueberries Raise Blood Sugar?
A cup of blueberries has about 21 g of carbohydrate and a published GI around 53 — moderate, with real fiber. They are consistently ranked among the more diabetes-friendly berries.
How to Eat It
Plain is best: watch sweetened dried versions and toppings. A cup with Greek yogurt makes a balanced, low-impact snack.
Nutrition Facts (Blueberries)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 57 kcal | 84 kcal |
| Carbohydrate | 14.5 g | 21.5 g |
| Fiber | 2.4 g | 3.6 g |
| Sugars | 10 g | 14.8 g |
| Protein | 0.7 g | 1.0 g |
| Fat | 0.3 g | 0.4 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 53 (typical value).
Reported range: 53-54.
Evidence level: Moderate.
Note: Consistently reported as low-to-moderate GI across published values.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 9.5 per 1 cup (148 g).
Calculation: GI (53) × available carbohydrate per serving (17.9 g = 14.5 g − 2.4 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Portion size
- Sweetened vs. plain (frozen berries often have added sugar)
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.