Blueberries glycemic index
Blueberries has a glycemic index of 40, which is low. A 120 g serving (about 3/4 cup) has a glycemic load of 6 (low).
Also known as: blueberry
- Serving120 g
- Available carbs15 g
- Fiber2.9 g
- Sugars12 g
- Protein0.9 g
- Calories68 kcal
Serving: about 3/4 cup.
What to know
Blueberries are low GI and rich in fiber and polyphenols. Fresh or frozen both work; blueberry muffins and jams are a different story because of the added flour and sugar.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 6.1 g | 2 | Low |
| 100 g | 12 g | 5 | Low |
| 120 g · about 3/4 cup | 15 g | 6 | Low |
| 240 g · double serving | 29 g | 12 | Medium |
What the studies found
The value of 40 is the median of 2 published measurements in the International Tables of Glycemic Index (2021). Results range from 28 to 53. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 28 · Iran 2009
- 53 · Canada 2007
Blueberries compared with other fruits
Similar low-GI foods
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Frequently asked questions
Is blueberries low glycemic?
Yes. With a GI of 40, blueberries is in the low range (55 or less).
What is the glycemic load of blueberries?
A 120 g serving (about 3/4 cup) has a glycemic load of 6, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat blueberries?
With a GI of 40 and a low glycemic load per serving, blueberries usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in blueberries?
A 120 g serving has about 17 g of total carbohydrate, including 2.9 g of fiber, leaving 14.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 14.5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 57 kcal | 68 kcal |
| Carbohydrates | 14 g | 17 g |
| Available carbs | 12 g | 15 g |
| Fiber | 2.4 g | 2.9 g |
| Sugars | 10 g | 12 g |
| Protein | 0.7 g | 0.9 g |
| Fat | 0.3 g | 0.4 g |
Source: USDA FoodData Central, Blueberries, raw (SR Legacy, FDC 171711). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.