Are Blueberries Rich in Vitamin D? Unpacking the Nutritional Facts

November 12, 2025 •

3 min read

While often praised as a 'superfood' packed with antioxidants, blueberries contain virtually no vitamin D. This fact may surprise many, as the search for food sources of this vital nutrient continues to grow in importance.

Quick Summary

Blueberries do not contain vitamin D, a fat-soluble vitamin primarily found in fatty fish, fortified dairy products, and sunlight. Their nutritional value comes from antioxidants, Vitamin K, and Vitamin C, not the 'sunshine vitamin'.

Key Points

Blueberries are not a source of vitamin D: The fruit contains virtually no vitamin D, despite being a nutrient-dense 'superfood'.
Fatty fish are excellent dietary sources of vitamin D: Options like salmon, tuna, and sardines are naturally rich in this essential vitamin.
Fortified foods provide a significant portion of vitamin D: Many cereals, milk, and orange juice products have vitamin D added to them.
Sunlight is the primary natural source: The body synthesizes vitamin D when skin is exposed to UVB radiation from the sun.
Blueberries offer other key nutrients: They are high in antioxidants (anthocyanins), vitamin K, and vitamin C, but not vitamin D.
Vitamin D is crucial for bone health and immune function: It helps the body absorb calcium and supports a healthy immune system.
Supplements may be necessary for some individuals: Those with limited sun exposure or inadequate dietary intake may need to take supplements.

Do Blueberries Contain Vitamin D?

Despite being a nutrient-dense fruit, blueberries are not a source of vitamin D. This misconception likely stems from their general reputation as a health-boosting superfood. Nutritional data confirms that vitamin D is entirely absent. While they offer an abundance of other beneficial compounds, those seeking vitamin D need to look elsewhere.

The True Nutritional Profile of Blueberries

Blueberries are still incredibly healthy, offering other vitamins, minerals, and antioxidants.

Antioxidants: Anthocyanins give blueberries their color and are linked to benefits for heart health, brain function, and blood sugar.
Vitamin K: A good source for this vitamin essential for blood clotting and bone health.
Vitamin C: Known for immune support.
Manganese: Plays a role in bone development and metabolism.
Fiber: Supports digestive health and can aid in weight management.

Where to Find Vitamin D in Food

Vitamin D is fat-soluble and is naturally present in few foods.

Fatty Fish: Salmon, mackerel, tuna, and sardines are excellent sources.
Fish Liver Oils: Cod liver oil is a potent source.
Mushrooms: Some, especially UV-exposed ones, contain vitamin D2.
Egg Yolks: Provide a small amount.
Beef Liver: Also provides a small quantity.
Fortified Foods: Many products have added vitamin D, including milk, cereals, orange juice, and yogurt.

Comparison Table: Blueberries vs. True Vitamin D Sources

This table shows the difference in vitamin D content.


Food Item (Per 100g)	Primary Nutrient Contribution	Vitamin D Content	Best For...
Blueberries	Antioxidants, Vitamin K, Vitamin C, Fiber	0 IU	Antioxidant boost, immune support, fiber intake
Wild Salmon (cooked)	Protein, Omega-3s, B-Vitamins	~500-1000 IU (varies)	Vitamin D intake, heart health
Fortified Cow's Milk	Calcium, Protein, Riboflavin	~100-120 IU (per 1 cup)	Calcium and Vitamin D for bone health
UV-Exposed Mushrooms	Potassium, Fiber	~400+ IU (varies)	Plant-based Vitamin D source
Egg Yolk (large)	Protein, Selenium	~40 IU	Protein, various micronutrients

The Importance of Vitamin D and its Primary Source

The most significant source of vitamin D is sunlight exposure. Skin synthesizes vitamin D3 when exposed to UVB radiation. Factors like location, season, time, and skin tone affect production. Many recommend supplements, especially in colder months or with limited sun exposure. Deficiency can cause bone issues like rickets and osteomalacia.

Conclusion

In conclusion, blueberries are not a source of vitamin D but offer other benefits. For vitamin D, rely on foods like fatty fish, fortified dairy, or supplements. Value blueberries for their antioxidants, fiber, and other vitamins, not for the 'sunshine vitamin'. A varied diet is key to meeting all nutritional needs.

For more information, consult the National Institutes of Health Office of Dietary Supplements fact sheet.

Key Takeaways

Blueberries Lack Vitamin D: This fruit is not a source of vitamin D.
Rely on Fatty Fish: Best natural food sources include salmon and sardines.
Check for Fortified Foods: Milk, cereals, and other products are often fortified.
Sunlight is Key: The body produces vitamin D from sun exposure.
Seek Supplements if Needed: Consider supplements with limited sun or dietary intake.
Eat Blueberries for Antioxidants: Enjoy blueberries for antioxidants, vitamin K, and fiber.
Understand Vitamin D's Role: Vitamin D is critical for bone health and calcium absorption.

Frequently Asked Questions

No, blueberries do not contain any vitamin D. Their nutritional value comes from other vitamins like C and K, as well as potent antioxidants and fiber.

Some of the best natural food sources of vitamin D are fatty fish, such as salmon, mackerel, and tuna. Fortified foods like milk, cereal, and orange juice also provide a significant amount.

Getting all the necessary vitamin D from diet alone can be difficult, as few foods naturally contain it. Sunlight exposure is the body's most effective method of production, and many people require supplements.

Vitamin D is essential for several bodily functions, most notably regulating calcium and phosphate levels. This is crucial for maintaining healthy bones, teeth, muscles, and a strong immune system.

Symptoms of a vitamin D deficiency in adults can include fatigue, bone pain, muscle weakness, and mood changes. Severe deficiency in children can lead to rickets.

Yes, fortified foods are a very common and reliable source of vitamin D, especially in countries where fortification is mandated or common. Always check the nutrition label for the specific amount.

As a general rule, fruits are not a source of vitamin D. You will need to seek out other food sources, sunlight, or supplements to meet your needs.

Blueberries are considered a 'superfood' due to their exceptionally high content of antioxidants, particularly anthocyanins, which have been linked to numerous health benefits, including supporting brain and heart health.