13–16gsugar
13gnatural sugar
20–23gtotal carbs
Lowglycemic index
58% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
58calories from this sugar
~13 minbrisk walk (~5.6 km/h)
~6 minrunning (~8 km/h)
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
A cup of blueberries is a common serving size — moderate sugar for the volume, and often eaten in larger handfuls than a single piece of fruit.
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: USDA FoodData Central — blueberries, raw. Total carbs: ~14.5g carbs per 100g, scaled to a 148g (1-cup) serving. GI: low, per published glycemic index research. (last verified 2026-08-23)