Can You Eat Too Many Blueberries? [+Daily Serving Chart]

I love eating blueberries! I could eat handfuls by the hour and not grow sick of them. With their numerous health benefits, what could go wrong?

It seems blueberries are one of the easiest ways to absorb the nutritional properties of antioxidant-rich superfoods. However, is it possible to eat too many blueberries?

Despite their nutritious reputation, eating too many blueberries raises concerns about detrimental side effects.

In some cases, eating too many blueberries can result in allergies, hypoglycemia, and even vitamin K overdose.

Luckily, these rare consequences can be avoided by knowing what quantity of blueberries is safe.

Generally, dieticians recommend people eat no more than 2.5 cups of fruit per day. However, it is recommended to eat about ¼-1 cup of blueberries daily. This range allows room for other fruits with differing nutritional benefits.

Eating blueberries consistently holds a plethora of health benefits. Even though there are a few potential side effects, the potential risks of eating blueberries daily are easy to avoid.

Continue reading to learn how to optimize the presence of blueberries in your daily diet.

For a quick reference, check out this daily serving table:

PersonFreshFrozen
Adult1-2 Cups1-2 Cups
Pregnant Woman1 Cup1 Cup
Toddler1/3 Cup1/3 Cup

How Many Blueberries Can I Eat in a Day?

Dieticians maintain that the ideal amount of daily blueberry intake lies around 60 – 250 grams. This can be consumed in one sitting or broken up into smaller servings.

Keep in mind that this target range is not a limit. Dieticians recommend a fruit or vegetable intake of at least 400 grams daily. So, the small allotment dedicated to blueberries is more of a guideline than a rule.

It is always best to routinely consume a variety of fruits and vegetables, as each holds unique nutritional qualities.

Therefore, the daily recommendation for blueberries falls short of the 400-gram mark. However, blueberries are also considered a diuretic, so eating excess quantities may induce gastrointestinal upset.

What Happens If You Eat Blueberries Every Day?

Like nearly any other food, the consequences of eating blueberries every day depend on the quantity consumed.

Eating any number of blueberries within the recommended range of 60 to 250 grams, or 1/4-1 cup,  is known to hold numerous health benefits.

Even if you eat over 250 grams, provided you don’t notice side effects, will be beneficial to your health.

If you eat large amounts of blueberries daily against your body’s warning signs, over 400 grams, side effects will induce.

You would likely notice the ramifications of overindulging in blueberries in time to stop, as diarrhea is an initial symptom.

However, if you were to continue, you would likely suffer the long-term effects of diarrhea, such as dehydration.

Blueberry Benefits and Side Effects

Blueberries are known as a superfood for a reason, and their accolades are well-deserved.

Eating approximately 250 grams of blueberries daily holds a plethora of side effects. For starters, it reduces the risk of cardiovascular disease by at least 15 percent.

Blueberries are also famous for their anti-inflammatory properties, which help minimize arthritis and gout.

Additionally, blueberries are also known to ease digestion. As if there were more reasons to praise blueberries for their health properties, they also carry numerous vitamins like vitamin K, C, and manganese.

While blueberries have many incredible healthy qualities, there are a few side effects that are only provoked by overconsumption.

According to a clinical study comprised of FDA data, diarrhea and stool discoloration are common side effects of blueberries.

Additionally, blueberries are high in salicylate, which can trigger rashes, headaches, and gastrointestinal symptoms in people with salicylate sensitivity.

Blueberries are also an important food to watch for people taking medication. Their impressive amounts of vitamin K render them potentially dangerous for people taking blood thinners.

A sudden spike, which would occur from abruptly increasing blueberry intake, could put these people at risk for bleeding.

Blueberries are High in Antioxidants

Another remarkable health benefit of blueberries is their high antioxidant content. Antioxidants are natural, at least in the case of blueberries, properties that thwart cell decay.

According to the National Cancer Institute, this property makes antioxidants instrumental in the prevention of cancer and Alzheimer’s.

Antioxidant-rich blueberries are so renowned that it is said that eating a handful of blueberries daily is key to a long life.  

Can You Eat Too Many Blueberries in a Day?

Each person has a different threshold for tolerance to blueberries. However, dieticians agree that consuming between 300 and 600 grams, or about 2.5 cups, of blueberries will likely cause indigestion to commence.

Blueberries

While this is a loose threshold, you will start to notice mild indigestion if you approach your limit.

This occurs because of the diuretic properties and is not a cause for concern provided you stop eating blueberries.

At this stage, only need to abstain from blueberries for the rest of the day or until you are feeling well. The initial ramifications of eating too many blueberries are very mild and will resolve on their own.

Can You Eat Two Cups of Blueberries in One Day?    

While 2 cups equate to 473 grams, you will likely be able to eat 2 cups of blueberries in a day.

Even though 2 cups of blueberries slightly elapse the recommended serving, it will not cause serious illness. At the most, you might experience mild gastrointestinal irritation.

Blueberries and Diabetes

Many people worry about the fructose in fruit. Even though fruit is a healthy food, are there negative effects resulting from eating too much fruit?

While you will not develop diabetes from blueberries, their sugar content is a concern for people who are already diagnosed.

There is some concern that eating many blueberries can cause hypoglycemia – low blood sugar – for people with diabetes.

While this is important to keep in mind, people with diabetes can still consume moderate amounts of blueberries. In fact, the ADA lists blueberries as one of the best fruit choices for diabetic patients.

Can Eating Too Many Blueberries Make You Fat?

Because of their sugar and fiber content, many people worry that eating too many blueberries might make them fat.

Fortunately, this anxiety could not be farther from the truth. Blueberries are virtually fat-free, so you will not gain unwanted pounds from eating them in excess.

Can You Get Sick from Eating Too Many Blueberries?

If you eat more than the recommended amount of 400 grams or approximately 2.5 cups, you could start experiencing symptoms of illness.

The first sign of sickness will be indigestion and gastrointestinal upset. Additionally, you will likely experience stomach cramps and diarrhea.

This is because blueberries have a high fiber content, which is healthy in moderate amounts but not in excess.

Generally, these symptoms would prompt one to stop eating blueberries, but if continued they could suffer from vitamin K overdose. While rare, signs of vitamin K overdose include difficulty swallowing, irregular breathing, and fainting.

Can You Turn Blue from Eating Too Many Blueberries?

Despite what your grandmother might have told you, eating an immense number of blueberries will not turn your skin blue.

While skin discoloration can happen from overeating carrots, there have been no recorded cases of this occurring from blueberries.

However, eating blueberries consistently can stain your teeth. To prevent stains and tooth discoloration, it’s recommended that you brush your teeth within 30 minutes of eating blueberries.

Can Blueberries Make Excrement Black?

Eating blueberries can turn stools to a dark color that ranges from green to black. While there is no magic number that marks this benign side effect, it generally occurs when eating over 1 cup.

This can cause people to worry due to the appearance mimicking the presence of blood in stool.

However, there is likely no reason to worry. The color will dissipate on its own after a few days and typically doesn’t require a doctor’s visit.

Can Eating Too Many Blueberries Kill You?

Generally, eating too many blueberries is not a lethal experience. However, the exception is for people who are unknowingly allergic to fruit or salicylate.

Allergies can worsen or develop over a 7-year period, so someone could develop a serious allergy to blueberries without realizing it. In this circumstance, it is possible to eat enough blueberries to result in a fatal episode of anaphylaxis.

Allergy symptoms can intensify over a 30-minute period. So, if you or a friend notices oral sensitivity or difficulty breathing, it is best to call the paramedics or visit your nearest clinic.

Fresh Vs. Frozen Blueberries

Nothing beats the taste of blueberries fresh off the bush. The only problem is that blueberries have a very short season and are only grown in certain parts of the country.

Frozen Blueberries

This scarcity can make it hard to find a consistent source of fresh berries year-round.

Luckily, frozen blueberries are just as healthy, and in some cases healthier, than fresh blueberries.

It all depends on how long the blueberries are off the vine. Freshly picked blueberries that have been sitting in the fridge for 3-5 days carry optimum nutrients.

However, as days pass after that timespan, the blueberries will start to lose nutritional properties.

Freezing blueberries often sidesteps this issue, as blueberries are frozen almost as soon as they are picked.

The freezing process preserves the blueberries with peak nutrients, so whenever you unfreeze them, they’re at their healthiest.

Can You Eat Too Many Frozen Blueberries?

Provided the blueberries are thawed, the same rules apply to eating previously frozen blueberries.

While the recommended daily dose ranges from 1/4 -1 cup, most people can get away with eating up to 2.5 cups without indigestion.

If one decides to consume blueberries while frozen, one should be mindful of potential dental issues.

Eating frozen food or ice can cause severe damage to teeth and gums due to wearing down tooth enamel.

While this is not a threat for an occasional frozen treat, one should reconsider eating frozen blueberries daily.

Best Recipe for Frozen Blueberries

I love using this delicious smoothie recipe to get my daily serving of fruits and vegetables.

While you can use fresh blueberries, frozen blueberries help make the texture thick and creamy.

You can also add different varieties of fruit according to your preference; I like adding some ginger for a warm, spicy twist:

1. To start, add spinach, almond milk, yogurt, frozen blueberries, and a frozen banana to the blender.

2. Depending on how thick you like your smoothies, you can also add a few extra ice cubes.

3. Blend the ingredients for at least 45 seconds or until a creamy consistency is achieved.

4. As an optional step, you can add a tablespoon of culinary-grade matcha powder and blend for an additional 10 seconds.

5. Now, you’re ready to serve! Pour the smoothie into glasses and enjoy.

While I use spinach, you can also use kale for a leafy green. Additionally, I like adding mangos while in season, too.

Dairy milk works just as well as plant-based milk; however, I would advise against using water. Milk accentuates the fruits’ natural sweetness and adds helps thicken the consistency.

Blueberries During Pregnancy

Taken in moderate amounts, 60-250 grams, provides great nutritional benefits during pregnancy.

In addition to other numerous health benefits, blueberries naturally contain folate, which is often a neonatal supplement.

Additionally, blueberries are high in potassium, which helps prevent hypertension during pregnancy.

The only precaution necessary is to avoid eating blueberries in excess while pregnant.

Following the ¼-1 cup recommendation will ensure that blueberry consumption stays within a safe range.

Can Too Many Blueberries Cause Gestational Diabetes?

Despite popular belief, blueberries do not cause gestational diabetes because they do not raise blood sugar.

This is because blueberries have a low glycemic index and are rich in anthocyanins. In fact, blueberries are among the fruits and vegetables that are associated with lowering the risk of developing diabetes.

What Happens if a Pregnant Woman Eats Too Many Blueberries?

Symptoms of eating more than 2.5 cups of blueberries during pregnancy include gastrointestinal upset and diarrhea.

Because pregnancy requires your best health, it is important to notify your doctor of any symptoms, even if mild.

How Many Blueberries Can Toddlers Eat?

Blueberries are incredibly healthy for your growing toddler, but is it possible to eat too many?

Blueberries

While there isn’t a hard limit for blueberry consumption in toddlers, dieticians recommend a ¼ cup – ½ cup guideline. Additionally, blueberries are a potential choking risk for toddlers and babies.

Check out the following table on the best method of feeding your child blueberries in accordance with their age.

AgeAmountFormat
6-9 months¼- ½ cupFlattened into disks, almost mashed
9-12 months¼- ½ cupOnly flattened
12-14 months¼- ½ cupWhole blueberries

Final Thoughts

A daily serving of blueberries is a great way to get the antioxidants and vitamins necessary for a healthy diet.

Whether you eat them by the handful or in a superfood smoothie, blueberries are one of the most fun, and healthy, fruits to cook with.

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