Do Blueberries Contain Beta-Carotene? The Surprising Truth Behind Their Antioxidant Power

November 24, 2025 •

3 min read

While the vivid color of carrots and sweet potatoes is a clear sign of their beta-carotene content, many are surprised to learn that a cup of raw blueberries also contains a small, measurable amount of this important nutrient. The presence of beta-carotene, a precursor to vitamin A, is just one facet of the berry's complex nutritional profile.

Quick Summary

Blueberries contain a small quantity of beta-carotene, but their main antioxidant strength comes from anthocyanins. Their nutritional value also includes significant levels of vitamins C, K, and manganese.

Key Points

Yes, Blueberries Contain Beta-Carotene: Despite their blue color, blueberries have a small but measurable amount of beta-carotene, a precursor to vitamin A.
Anthocyanins are the Primary Antioxidants: The potent antioxidant and anti-inflammatory benefits of blueberries come mainly from anthocyanins, the compounds responsible for their deep blue color.
Not a Major Source of Beta-Carotene: While present, blueberries are not a key source of beta-carotene like orange vegetables (e.g., carrots, sweet potatoes) or dark leafy greens.
A Rich Source of Other Nutrients: Blueberries also provide excellent levels of vitamin C, vitamin K, and manganese, along with dietary fiber.
Broader Carotenoid Profile: Besides beta-carotene, blueberries also contain other beneficial carotenoids such as lutein and zeaxanthin, which are important for eye health.
Part of a Balanced Diet: The combination of various antioxidants and essential nutrients makes blueberries a highly valuable component of a healthy, balanced diet.

Yes, Blueberries Have Beta-Carotene

Contrary to the common assumption that beta-carotene is exclusively found in orange-hued produce, nutritional analysis confirms that blueberries do indeed contain this provitamin A carotenoid. While not a primary source compared to items like carrots, the amount is still a valuable part of their overall nutrient density. According to a nutritional breakdown, a 100-gram serving of blueberries contains an average of 32 micrograms (µg) of beta-carotene. Other analyses also support this, listing around 23 µg per 100g, with wild varieties sometimes containing even higher amounts. This means that when you enjoy a handful of blueberries, you are getting a spectrum of beneficial compounds, not just the deep blue anthocyanins.

Blueberry's Carotenoid Portfolio

Beyond beta-carotene, blueberries possess other carotenoids that contribute to their health benefits. This includes lutein and zeaxanthin, two key carotenoids linked to eye health. A cup of raw blueberries can provide up to 116 µg of these combined compounds, illustrating a broader nutritional picture than just one nutrient alone. The specific carotenoid profile and its concentration can vary depending on the blueberry species (e.g., wild vs. cultivated), maturity, and growing conditions. However, in most cases, lutein is the predominant carotenoid in blueberries.

The True Antioxidant Power: Anthocyanins

While beta-carotene is a notable component, the star of the show for blueberries' antioxidant power is a different set of phytochemicals: anthocyanins. These flavonoids are responsible for the berry's characteristic deep blue and purple pigmentation.

Anthocyanins vs. Beta-Carotene

Anthocyanins and beta-carotene work in different ways to benefit health. Beta-carotene is converted by the body into vitamin A, which is crucial for vision, immune function, and skin health. Anthocyanins are renowned for their potent antioxidant and anti-inflammatory effects. Research suggests they may protect against oxidative stress and reduce the risk of chronic diseases such as cardiovascular disease, diabetes, and certain cancers. Their ability to reduce inflammation is particularly important for overall cellular health.

Other Nutritional Highlights of Blueberries

Blueberries offer more than just antioxidants and carotenoids. They are also packed with essential vitamins and minerals that make them a genuine superfood:

Vitamin C: A great source for immune system support.
Vitamin K: Important for blood clotting and bone health.
Manganese: An excellent source of this mineral, which is vital for bone formation and metabolic processes.
Dietary Fiber: Promotes healthy digestion and can help manage blood sugar levels.

Comparison Table: Beta-Carotene in Common Foods

To put the beta-carotene content of blueberries into perspective, here is a comparison with other well-known sources. Values are based on a 100-gram serving, where approximate data was available.


Food (100g)	Primary Color	Beta-Carotene (µg)	Primary Antioxidant(s)
Blueberries	Blue/Purple	~32	Anthocyanins, β-Carotene, Lutein
Carrots	Orange	~8,285	Beta-Carotene
Spinach	Green	~5,626	Beta-Carotene, Lutein
Sweet Potato	Orange	~8,509	Beta-Carotene
Mango	Yellow/Orange	~640	Beta-Carotene, β-Cryptoxanthin
Cantaloupe	Orange	~202	Beta-Carotene, Lutein

Conclusion

So, do blueberries contain beta-carotene? The answer is a clear yes, though in relatively low concentrations compared to more traditional beta-carotene-rich foods. This, however, does not diminish their status as a nutritional powerhouse. The minimal beta-carotene, when combined with high levels of anthocyanins and other essential vitamins and minerals, contributes to a holistic profile of health benefits. They are particularly beneficial for eye health, brain function, and combating inflammation, making them a worthy addition to any balanced diet. For comprehensive research on carotenoids in berries, consult authoritative studies such as those available on the National Institutes of Health website.

For further reading

Northern berries as a source of carotenoids - PubMed

Frequently Asked Questions

No, blueberries are not considered a major source of beta-carotene. While they contain a small amount, they are better known for their rich content of anthocyanin antioxidants, which give them their blue color.

The primary antioxidants in blueberries are anthocyanins. These are flavonoids that provide the fruit with its blue-purple hue and are responsible for many of its anti-inflammatory and health-protective effects.

The presence of beta-carotene, an orange pigment, and anthocyanins, a blue pigment, occurs naturally in blueberries. The beta-carotene contributes to the berry's overall nutritional complexity, but the dark blue anthocyanins simply dominate the visible coloration.

A 100-gram serving of raw blueberries contains an average of about 32 micrograms (µg) of beta-carotene, a relatively small amount compared to other fruits and vegetables.

Blueberries offer a range of benefits, including improved heart and brain health, enhanced immune function, and better skin health, thanks to their rich content of antioxidants like anthocyanins, vitamin C, vitamin K, and manganese.

The human body converts beta-carotene into vitamin A, which is essential for healthy vision, skin, and immune system function. It also acts as an antioxidant, protecting the body from cellular damage.

While anecdotal evidence suggests wild blueberries have more antioxidants than cultivated blueberries, studies show that concentrations of specific carotenoids like beta-carotene can vary between species and growing conditions, but lutein is often more prominent.