How much vitamin D is in 1 cup of blueberries?

November 11, 2025 •

3 min read

According to USDA nutrition data, one cup of raw blueberries contains 0 micrograms (mcg) of vitamin D. While often hailed as a 'superfood' for their high antioxidant content, blueberries are not a source of the 'sunshine vitamin'.

Quick Summary

Blueberries contain virtually no vitamin D. This article clarifies their nutritional profile, highlights which nutrients they do provide, and outlines reliable dietary sources for vitamin D, distinguishing between naturally occurring and fortified foods.

Key Points

Zero Vitamin D: A standard 1-cup serving of raw blueberries contains 0 micrograms of vitamin D.
Antioxidant Powerhouse: Blueberries are an excellent source of antioxidants, particularly anthocyanins, which contribute to their vibrant color and health benefits.
Rich in Other Nutrients: They provide significant amounts of vitamin C, vitamin K, manganese, and dietary fiber.
Alternative Sources for Vitamin D: Reliable dietary sources for vitamin D include fatty fish, UV-exposed mushrooms, and fortified foods like milk and cereals.
Combining for a Balanced Meal: To get both the benefits of blueberries and your daily vitamin D, pair them with fortified dairy products or cereals.
Supplementation May Be Necessary: Because few foods naturally contain vitamin D, many people rely on supplements to meet their daily needs, especially during winter months or with limited sun exposure.

Blueberries: A Nutritional Superstar (But Not for Vitamin D)

Despite their lack of vitamin D, blueberries are a nutritional powerhouse, celebrated for a wide array of health benefits. The vibrant blue hue comes from anthocyanins, powerful antioxidants that help protect the body's cells from oxidative damage. This makes them an excellent addition to a healthy diet, even if you need to look elsewhere for your vitamin D. A single cup of raw blueberries (approximately 148 grams) offers a wealth of other essential vitamins and minerals.

What Nutrients Do Blueberries Offer?

While searching for how much vitamin D is in 1 cup of blueberries reveals a zero, the fruit more than makes up for it with other beneficial components. A one-cup serving provides significant amounts of several key nutrients:

Vitamin C: An excellent antioxidant that supports a healthy immune system and is vital for collagen production.
Vitamin K: Crucial for proper blood clotting and plays a role in maintaining strong bones.
Manganese: A trace mineral that aids in bone development and the metabolism of carbohydrates and fats.
Dietary Fiber: Promotes digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness.

Where to Find Your Vitamin D Instead

Since blueberries don't provide vitamin D, it is important to know which foods do. The primary natural sources are fatty fish and some mushrooms exposed to UV light, while many common foods are fortified with the nutrient.

Fatty Fish: Excellent natural sources include salmon, mackerel, trout, and sardines. A 3.5-ounce serving of cooked salmon can provide a substantial portion of the daily recommended intake.
UV-Exposed Mushrooms: Certain mushrooms, like cremini, produce vitamin D2 when exposed to ultraviolet (UV) light, similar to how human skin produces vitamin D3 from sunlight.
Fortified Foods: Many staple foods are voluntarily fortified to help increase public intake. This includes milk, some cereals, and certain brands of orange juice and plant-based milks. Checking the nutrition label is always the best way to confirm.
Sunlight: The human body can synthesize its own vitamin D from direct sunlight exposure, which is why it's often called the 'sunshine vitamin'. However, this method is affected by geography, season, and skin pigmentation, and comes with a risk of skin cancer from excessive exposure.

Comparison of Vitamin D Content: Blueberries vs. Other Foods

To put the blueberry's non-contribution into perspective, here is a comparison of vitamin D content across different food items based on approximate serving sizes and data from sources like the National Institutes of Health:


Food Item	Approximate Serving Size	Vitamin D Content	% Daily Value (DV)*
Blueberries	1 cup (raw)	0 mcg	0%
Salmon (sockeye)	3 ounces (cooked)	14.2 mcg	71%
Mushrooms (UV-exposed)	½ cup (raw, sliced)	9.2 mcg	46%
Fortified Milk	1 cup (2% milkfat)	2.9 mcg	15%
Fortified Cereal	1 serving	2.0 mcg	10%
Egg Yolk	1 large (scrambled)	1.1 mcg	6%
Cheese (cheddar)	1.5 ounces	0.4 mcg	2%

*Note: The Daily Value for vitamin D is 20 mcg (800 IU) for adults and children aged 4 years and older.

Combining Foods for Optimal Nutrition

Instead of seeking vitamin D from blueberries, consider how to pair them with other nutrient-rich foods to build a balanced diet. For instance, a breakfast of fortified cereal with milk or fortified plant-based milk and a handful of fresh blueberries is a great way to get both your antioxidants and your vitamin D. Adding blueberries to a yogurt parfait made with fortified yogurt or blending them into a smoothie with fortified orange juice are other effective strategies.

The Importance of a Balanced Diet

While specific foods are great for certain nutrients, no single food can provide everything the body needs. Blueberries excel in providing antioxidants, vitamin K, and fiber, making them an important part of a well-rounded eating plan. However, for vitamin D, which is crucial for bone health and immune function, it's essential to seek out the right sources, whether through dietary intake from fortified products and fatty fish, controlled sun exposure, or supplementation when necessary.

Conclusion: Blueberries Offer Other Benefits

In summary, while a cup of blueberries provides no vitamin D, it is still an incredibly healthy food choice due to its high levels of antioxidants, vitamin C, vitamin K, and manganese. For your vitamin D needs, it is more effective to consume fortified products like milk or cereal, or incorporate fatty fish into your diet. A balanced dietary approach that leverages the strengths of different foods is the most effective way to ensure you meet all your nutritional requirements.

Learn more about the health benefits of blueberries here.

Frequently Asked Questions

No, blueberries are not naturally fortified and typically are not fortified with vitamin D. Fortification is a process commonly applied to products like milk, cereals, and some juices to increase their nutrient content.

Since blueberries lack vitamin D, you should seek other sources. Good dietary options include fatty fish like salmon and mackerel, UV-exposed mushrooms, and fortified foods such as milk, cereal, and certain orange juices.

Sunlight is a natural source, but food and supplements are often safer and more reliable. While the body can produce vitamin D from sun exposure, factors like time of day, location, and skin tone affect synthesis, and excessive exposure carries skin cancer risks.

In addition to a lack of vitamin D, blueberries contain high levels of antioxidants (anthocyanins), vitamin C, vitamin K, and manganese. They are also a good source of dietary fiber.

No, children cannot get vitamin D from blueberries, as they contain none of this nutrient. Their vitamin D needs should be met through fortified milk, other fortified foods, supplements, and safe sun exposure.

Similar to standard cultivated blueberries, wild blueberries also do not contain vitamin D. Their primary nutritional benefits lie in their high antioxidant and fiber content.

To check for vitamin D fortification, read the Nutrition Facts label on the food packaging. Many milk, cereal, and juice products will specifically list vitamin D and provide its Daily Value percentage.