Blueberries are often considered to be a superfood as they’re incredibly nutritious and high in antioxidants.
They contain a lot of essential vitamins and minerals, including potassium. But, as you may know, those who suffer from kidney problems or potassium sensitivity should avoid high-potassium foods.
So, is adding blueberries to your diet good for your kidneys? Are blueberries high in potassium?
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Are blueberries high in potassium?
Blueberries are a low-potassium fruit, which means that you can safely add them to a healthy, balanced diet without harming your kidneys. They’re also high in several crucial nutrients, plant compounds, and antioxidants, so they can help you stay healthy and fight off many health problems.
What’s more, blueberries are very easy to add to any diet, whether you eat them raw, add them to your smoothies, or juice them.
How much potassium is in blueberries?
One cup of blueberries contains around 114 mg of potassium. That makes them a safe food to eat on a low-potassium, kidney-friendly diet.
In fact, many experts recommend this fruit for people on a low-potassium diet, as it doesn’t provide you with a lot of this mineral and is also lower in sugar than some other fruits.
Because of that, eating blueberries and drinking blueberry juice are very good for your kidneys.
Wild blueberries contain almost the exact same amount of potassium, so which type you choose depends on your preference.
Wild blueberries tend to have a more intense color than the cultivated highbush ones. They also have larger berries that grow on taller trees.
When it comes to the taste, it’s relatively the same, although highbush blueberries are more popular around the world, thus more accessible.
Are blueberries healthy?
Just like all fruit, most calories in blueberries are from carbohydrates. One cup of blueberries contains a lot of fiber, almost 4 g per serving.
Fiber helps feed the ‘good’ gut bacteria in your stomach, improving the health of your digestive system and preventing indigestion and stomach problems. Eating fiber-rich foods has also been shown to reduce the symptoms of acid reflux and GERD by soaking up excess stomach acid.
Blueberries contain a lot of antioxidants, which are compounds that help flush out harmful free radicals from your body, reducing inflammation and your risk of chronic conditions, like diabetes or cancer.
The same antioxidants in blueberries also help improve your cognitive health and keep your cardiovascular system healthy, lowering your risk of heart attacks, strokes, and high blood pressure.
Some studies also show that blueberries have anti-diabetes effects. In fact, drinking just two blueberry smoothies a day has been shown to drastically improve insulin sensitivity in people with insulin resistance.
Eating blueberries may also help with glucose metabolism, preventing spikes in your blood sugar levels.
Together, these two benefits lead to a lower risk of metabolic syndrome and type 2 diabetes, which are two very serious conditions globally.
Regularly eating blueberries can also help prevent heart disease. This is because the plant compounds in blueberries help lower blood pressure and reduce the levels of oxidized LDL cholesterol.
These risk factors increase your likelihood of heart attacks and strokes, so it’s important to try and prevent them. What’s more, the antioxidants in blueberries also improve heart health, reducing the risk of heart attacks even further.
Blueberries are also incredibly easy to add to any diet. They can be eaten as a snack, added to dishes and desserts, as well as incorporated in smoothies.
To get the most antioxidants, though, it’s best to consume fresh blueberries or blueberry juice, as the most powerful plant compounds are found in the skin and right underneath it.
So, if you consume them without skin, you’re missing out on a lot of nutrients.
Can you take in too much potassium from blueberries?
Blueberries are a relatively low-potassium fruit, which means most people should be OK eating them, even if they suffer from some kidney problems.
Since they contain small amounts of potassium, blueberries don’t put any additional pressure on your kidneys to flush out excess potassium.
For other healthy individuals, eating blueberries is very good and healthy regardless of their potassium content, as their kidneys can handle any excess potassium from foods.
What’s more, even if you suffer from potassium sensitivity and kidney disease, you should still make sure that you take in potassium, even if in smaller amounts.
If you’re unsure about how much potassium you should have in your diet, consult your doctor and adhere to the guidelines to avoid any issues and health complications.
Your healthcare provider can also help you find low-potassium food alternatives that won’t cause problems with your kidneys.
Are canned blueberries high in potassium?
Half a cup of canned blueberries provides you with around 66 mg of potassium. This makes canned blueberries one of the best fruits to consume canned.
Canned blueberries packed with heavy syrup are slightly lower in potassium but higher in sugar. So, make sure to choose the option that fits your dietary needs the best.
Consuming too many high-sugar foods raises your risk of diabetes, so it’s important not to eat or drink them too often and in large amounts.
Is blueberry juice high in potassium?
One cup of blueberry juice contains around 175 mg of potassium. This makes blueberry juice one of the best juice choices for people with potassium sensitivity and kidney issues.
Blueberry juice is also lower in sugar than some other fruit juices and contains a good amount of fiber, which helps keep your blood sugar levels in check.
Drinking blueberry juice can also improve digestion, aid in weight loss, and help you load up on essential antioxidants in a very easy way.
Blueberries are a low-potassium fruit, which means you can safely eat them even if you suffer from kidney issues, kidney stones, or potassium sensitivity.
What’s more, they’re loaded with important minerals, vitamins, and plant compounds that help keep you healthy.
With all of these benefits and how easy they are to add to any diet, there’s no reason you shouldn’t eat these delicious berries.
Don't know which foods are high in potassium? Read our article, 15 Best Food Sources of Potassium. We also have a guide to this important mineral: Potassium 101: All You Need To Know About Potassium.