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Home arrow Nutrition arrow Weight Management arrow Are Blueberries Good for Weight Loss? 4 Amazing Benefits

Are Blueberries Good for Weight Loss? 4 Amazing Benefits

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
5 min read 1407 Views 0 Comments
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Blueberries are great low-calorie dietary snacks, but do they actually help you lose stubborn weight? You might be wondering if this food has any fat-burning properties. We explain whether eating blueberries is good for weight loss and their four amazing health benefits.

are blueberries good for weight loss

Finding the best foods to eat on a diet can be challenging. 

Certain fruits might contain too much sugar or fats to be acceptable on a weight loss diet. This includes products like mango and pineapple that have hidden calories. If you want to find a good fruit to snack on during the day, blueberries might be a good option.

Blueberries are packed with many nutrients that contribute to metabolism. They are also low in sugar-based calories, but does that actually make them good for weight loss? People may wonder if blueberries are fattening or if they can encourage the body to burn stomach fat.

Don’t worry because these are questions we can address. 

In this article, you’ll discover if blueberries are good for weight loss.

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Are Blueberries Good for Weight Loss?

Yes, blueberries can help you lose weight. They have flavonoids – a class of polyphenolic chemicals that decrease fat absorption and increase energy homeostasis. Both of these changes may help the body burn more calories throughout the day. 

Consuming blueberries won’t directly burn fat, but the nutrients can definitely boost your metabolic rate. Anthocyanins (a type of flavonoid) can reduce adipose tissue and hard fat surrounding organs. This will significantly lower your body fat percentage over time. 

Blueberries are also high in vitamin C, aiding your weight loss progress. A vitamin C deficiency might slow down the loss of fat cells, so it’s important to get the daily recommended intake of 75–90 mg. Half a cup of blueberries has 25% of that suggested vitamin intake.

It’s worth incorporating this fruit into your diet to reach a healthy weight. To boost those results, go for a long run or walk in the morning. Consuming low-calorie foods and exercising can help burn fat on your upper belly, thighs, face, arms, and lower stomach.

Blueberries Nutritional Value

Blueberries have lots of nutrients that benefit a healthy diet. Since they’re low in fats and calories, you can enjoy this fruit without worrying about increased belly fat. Just make sure not to go over the daily serving (140g), as blueberries still contain natural sugars. 

Here is the nutritional value of blueberries per 100g serving

Net Carbs Total CarbsFatsProtein
CaloriesFiberSugar Glycemic Index

Do blueberries burn belly fat?

No, consuming blueberries alone won’t burn belly fat. The minerals only boost your overall health instead of targeting one area of the body. If you want to burn stomach fat, try daily running exercises, as this is known to reduce stubborn fat. 

Even though blueberries contain lots of antioxidants, they won’t reduce your belly size. You can only achieve this through intense exercise and low-calorie diets.

The best way to speed up your progress is to avoid foods with added sugar, as they tend to increase the risk of metabolic syndrome. Added sugars are super bad for your health and can promote bloating, leading to a bigger stomach that won’t settle down.

If you want to lose a few pounds, perform some exercise and eat other nutritious foods. 

How to Eat Blueberries for Weight Loss

You can eat blueberries plain, mix frozen berries with healthy smoothies, add them to oatmeal, or sprinkle a few on top of low-calorie pancakes. Blueberries are a versatile fruit that benefits your diet. Some people just snack on them daily to satisfy their sweet tooth. 

If you want to see true weight loss results, combine blueberries with a green smoothie that contains spinach, apples, kale, banana, celery, and other leafy green vegetables. These delicious foods have lots of vitamins and minerals that contribute to a fast metabolism

Remember that blueberries shouldn’t be the only thing on your low-fat diet. Eating less doesn’t help you lose weight, it only encourages the body to store fat. Instead, consume other nutritious foods that prevent weight gain and benefit your overall health.

4 Benefits of Blueberries for Weight Loss

Blueberries have lots of benefits that can help you lose weight. The high amount of vitamins and minerals can strengthen natural functions in the body and make you feel strong.

Let’s take a look at the 4 benefits of blueberries: 

#1 Great source of dietary fiber

Eating plenty of fiber is one way to lose that stubborn weight. A 100g serving contains 2.4g of fiber, making it perfect for your diet. Research suggests that fiber can fill you up after meals and prevent binge eating. In the long run, this stops you from gaining weight from unhealthy snacks. 

Fiber may also support bowel movements, lower cholesterol levels, and reduce blood sugar. All of these positive changes can prevent disease. The recommended dietary fiber intake is 20–40g per day, which is easy to achieve through other fiber-rich foods on your diet.

#2 Packed with antioxidants

Blueberries are loaded with antioxidants, compounds that can reduce fat. They stimulate fat-burning cells that eventually boost metabolism. A strong metabolism means your body burns extra calories through resting, breathing, sleeping, and even during a long-distance walk.

#3 May help lower blood pressure

A single serving of blueberries contains flavonoids that help lower blood pressure. These types of plant compounds expand and relax blood vessels, allowing blood to flow more easily around the body. Having low-pressure levels ensures you don’t develop future heart disease.

#4 Rich in vitamin C

Blueberries have lots of vitamin C, an essential nutrient for maintaining normal body functions. 

This vitamin plays a vital role in strengthening your immune system. It can enhance B- and T-cells, immune cells that protect the body from toxins, bacteria, and viruses. A strong immune system means several infectious pathogens can’t enter your cells to destroy them. 


Are blueberries fattening?

No, eating blueberries won’t contribute to potential weight gain. They are low in fats, sugars, and calories. This makes them perfect for a diet that requires low-calorie snacks. You should definitely incorporate blueberries into your meal plans if you like to eat healthy fruit.

Are frozen blueberries good for weight loss?

Yes, frozen fruit usually feels denser once you consume it. This can trick the mind into thinking you’re eating more food, leading to fewer cravings throughout the diet. Try mixing frozen blueberries with a weight loss smoothie or simply eat them for a midday snack.

How many blueberries should I eat to lose weight?

You can eat one cup (140g) of blueberries per day to gain enough valuable nutrients. Snacking on these between meals could also prevent you from binge eating, leading to further weight loss. Just remember that blueberries don’t directly burn stubborn fat or eliminate fat cells.

A Word From Our Nutritionist

Losing weight is a challenge, but eating the right foods can benefit your journey.

Blueberries not only boost metabolism but promote strong heart health. Feeling physically fit and healthy is super important. You can snack on blueberries throughout the day or eat them after meals to prevent any difficult sugar cravings.

Remember that consuming blueberries won’t target belly fat. Cardio-based exercise, like jogging or running, can eliminate belly fat that’s slowing down progress. Blueberries should only be a part of your low-calorie diet, as eating fewer calories can help the body burn fat for energy.

Just one cup of blueberries can also maintain blood sugar levels and prevent heart-related health conditions. This makes them perfect for people with type 2 diabetes. The high amount of antioxidants specifically works to target that stubborn fat.


So, can blueberries help you lose weight?

Blueberries are a perfect snack to have on your weight loss diet. They contain little calories and fat, making them suitable for your fitness goals. Consuming this food alone won’t benefit your progress, so always eat other nutritious foods and do plenty of cardio-based exercises.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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