Blueberry syrup: the berry research is about berries

A meta-analysis of 14 randomized trials in 632 healthy people found that eating blueberries raised flow-mediated dilation, a test of how well an artery widens, by 1.11% (95% CI 0.50 to 1.72), with no change in blood pressure. Those trials used whole berries or powder. We found no study of blueberry syrup itself. What USDA records is that the syrup carries 53 g total sugars and 341 calories per 3.5 oz (100 g), from a single survey entry that does not split added sugar from the rest. A 20 g tablespoon comes to about 10.6 g sugars, recalculated from the 100 g figure. Heat also works against the berry. In laboratory work, canning blueberries in syrup or water, pureeing and juicing cut total anthocyanins by 28% to 59%, with no separate figure for the syrup-canned berries. Six months of storage at 25 C then brought losses of 62% to 85%.

As people eat it, per 3.5 oz (100 g)

How much is actually in it

• Blueberry syrup in USDA survey data carries 53 g total sugars, 85.13 g carbohydrate and 341 calories per 3.5 oz (100 g). — USDA FNDDS Blueberry syrup (food code 91301050) (n = 1 record) Evidence E source
  53 g total sugars, 85.13 g carbohydrate, 341 calories per 3.5 oz (100 g)

What a real portion looks like

• One tablespoon of blueberry syrup (20 g) carries about 10.6 g total sugars and 68 calories, and a cup (320 g) about 170 g sugars. — USDA FNDDS household measures for Blueberry syrup (fdc_id 2710275) (n = 3 measures) Evidence E source
  1 tablespoon 20 g: 10.6 g sugars, 68.2 calories; 1 cup 320 g: 169.6 g sugars, 1091 calories; unspecified quantity 40 g: 21.2 g sugars

What your body absorbs

• In a crossover RCT of 18 adults, a protein bar made with one serving of blueberries gave serum (poly)phenol exposure (AUC) similar to 150 g raw blueberries. — adult males and females, mean age 42 years (n = 18) Evidence B source
  Serum AUC similar across berry treatments; urinary recovery 21% and 29% higher after Elliott blueberries than Olympia and the bar; Tmax 3.84 vs 2.60 h
• In a crossover RCT of 10 healthy volunteers, baked blueberry products held 42% less anthocyanin than an unprocessed blueberry drink yet raised flow-mediated dilation similarly over 6 hours. — ten healthy volunteers (n = 10) Evidence B source
  Anthocyanins -42% after processing; FMD increased at 1, 2 and 6 h similarly to unprocessed blueberries

What cooking and storage change

• Lab data suggest thermal processing of blueberries, including canning in syrup, cuts total anthocyanins by 28% to 59%, and 6 months of storage at 25 C brought losses of 62% to 85%. — blueberries canned in syrup, canned in water, pureed and juiced; laboratory processing and storage Evidence D source
  Anthocyanins -28% to -59% after processing; -62% (canned in water) to -85% (clarified juice) after 6 months at 25 C; ORAC little change in storage

What it does to your health

• A Cochrane review of 21 RCTs in 1110 healthy adults over a mean 14 weeks found only small differences between high and low added sugar intake: total cholesterol MD 0.11 and systolic pressure MD 1.44 mmHg, low certainty. — healthy adults aged 22 to 57 years in 21 RCTs, mean duration 14 weeks (n = 1110) Evidence A source
  Total cholesterol MD 0.11 (95% CI 0.01 to 0.21); systolic BP MD 1.44 (0.08 to 2.80); diastolic BP MD 1.52 (0.67 to 2.37); no trials on CVD events or mortality
• A meta-analysis of 14 RCTs in 632 healthy people found blueberry intake raised flow-mediated dilation by 1.11% with no change in blood pressure. — healthy individuals in 14 RCTs (n = 632) Evidence A source
  FMD +1.11% (95% CI 0.50 to 1.72); SBP -0.11 mmHg (-2.82 to 2.60); DBP -0.46 mmHg (-2.80 to 1.87)

Safety, limits and interactions

• An umbrella review of 73 meta-analyses links the highest added sugar intake with ectopic fat accumulation, on moderate quality mostly observational evidence, and advises keeping added sugars below 25 g a day. — 73 meta-analyses of humans free from acute or chronic disease (n = 73 meta-analyses) Evidence C source
  Highest vs lowest intake associated with ectopic fatty accumulation (added sugars) and body weight (sugar sweetened beverages); advised limit below 25 g/day

What people believe that the data does not support

• The EU refused to authorize the claim that blueberry extracts support proper night vision. — EU health claim applicants Evidence E source
  Claim status Non-authorized; EU Register lists 0 authorized claims for blueberry or anthocyanins

Who this works differently for

• FDA set the Daily Value for added sugars at 50 g, no more than 10 percent of 2,000 calories, for adults, children from 4 years and pregnant or lactating women. — US adults and children 4 years and older; pregnant and lactating women Evidence E source
  DRV 50 g added sugars per day (10 percent of total calories)

The bottom line

Processing does not erase every effect. In a crossover trial of 10 healthy volunteers, baked blueberry products held 42% less anthocyanin than an unprocessed blueberry drink and still raised flow-mediated dilation to a similar degree over 6 hours. That was a small, one-meal test. In 18 adults, a protein bar made with blueberries gave serum polyphenol exposure similar to 5.3 oz (150 g) of fresh berries after a single serving. Neither product was a syrup. The EU refused to authorize a claim that blueberry extracts support night vision, which means the evidence fell short of approval. The sugar side rests on longer trials. A Cochrane review of 21 randomized trials in 1110 healthy adults over a mean 14 weeks found only small differences between higher and lower added sugar intake. Systolic pressure differed by 1.44 mmHg (95% CI 0.08 to 2.80) and total cholesterol by 0.11 (95% CI 0.01 to 0.21). Both were rated low certainty, and no trial measured heart attacks or deaths. On limits, FDA sets the Daily Value for added sugars at 50 g a day for adults and children from 4 years, and the same 50 g for pregnant and lactating women. That is a labeling figure, not a harm threshold. An umbrella review of 73 meta-analyses, mostly of observational data, links the highest added sugar intake with fat stored in the wrong places in the body, and its authors advise staying below 25 g a day as their own recommendation. We have no card on allergy, medicines or young children for this syrup.

Sources

1. bsyr-daily-r4-01 · reference dataset
   Blueberry syrup, FNDDS 91301050, fdc_id 2710275: Total Sugars 53 g per 100 g | Carbohydrate, by difference 85.13 g per 100 g | Energy 341 kcal per 100 g
   USDA FNDDS (FoodData Central survey 2024-10-31), Blueberry syrup, food code 91301050, fdc_id 2710275 · checked 2026-09-29
2. bsyr-daily-r4-02 · reference dataset
   Blueberry syrup, FNDDS fdc_id 2710275: 1 cup 320 g | 1 tablespoon 20 g | Quantity not specified 40 g || Total Sugars 53 g per 100 g | Energy 341 kcal per 100 g
   USDA FNDDS (FoodData Central survey 2024-10-31), Blueberry syrup, food code 91301050, fdc_id 2710275 · checked 2026-09-29
3. bsyr-daily-r4-07 · randomized crossover trial
   This blinded, randomized, 4-way crossover, controlled trial (n = 18; 42.06 ± 12.53 y; body mass index [BMI] 24.75 ± 2.97 kg/m2) fed 1 serving (150 g) of Elliott and Olympia blueberries and a (poly)phenol-rich protein bar containing 1 serving of Elliott blueberries, compared with a macronutrient-matched control beverage. ... Serum AUC was similar across berry-derived treatments, whereas differences in maximum concentration (Cmax) and time at maximum concentration (Tmax) were observed
   Am J Clin Nutr, 2025 · checked 2026-09-29
4. bsyr-daily-r4-08 · randomized crossover trial
   In a randomized, controlled crossover trial, ten healthy volunteers consumed (a) blueberry-containing baked products, (b) an unprocessed blueberry drink containing the same amount of freeze-dried blueberry powder as used in the baked products, and (c) matched control baked products. ... Although processing did not significantly change the total (poly)phenolic amount, the processed products contained significantly less anthocyanins (-42%), more chlorogenic acid (23%), no flavanol nonamers or decamers, and significantly more flavanol dimers and trimers (36% and 28%, respectively). FMD increased after 1, 2, and 6 h consumption of the baked products to a similar degree as the unprocessed blueberries
   Mol Nutr Food Res, 2014 · checked 2026-09-29
5. bsyr-daily-r4-09 · food chemistry
   This study evaluated the effects of processing and 6 mo of storage on total monomeric anthocyanins, percent polymeric color, and antioxidant capacity of blueberries that were canned in syrup (CS), canned in water (CW), pureed, and juiced (clarified and nonclarified). ... Thermal processing resulted in marked losses in total anthocyanins (28% to 59%) and ORAC(FL) values (43% to 71%) in all products, with the greatest losses occurring in clarified juices and the least in nonclarified juices. Storage at 25 degrees C for 6 mo resulted in dramatic losses in total anthocyanins, ranging from 62% in berries CW to 85% in clarified juices.
   Brownmiller C, Howard LR, Prior RL. Processing and storage effects on monomeric anthocyanins, percent polymeric color, and antioxidant capacity of processed blueberry products. J Food Sci, 2008 · checked 2026-09-29
6. bsyr-daily-r4-04 · meta-analysis of RCTs
   We included 21 RCTs (1110 participants completing the interventions) examining the effects of different levels of added sugar intake with a mean duration of 14 weeks. ... There was minimal effect of low intake of added sugar on total cholesterol levels (MD 0.11, 95% CI 0.01 to 0.21; I² = 0%; 16 studies; 763 participants; low certainty of evidence) and triglycerides (MD 0.10, 95% CI 0.03 to 0.17; I² = 3%; 14 studies; 725 participants) but no evidence of effect on LDL-cholesterol and HDL-cholesterol. There was minimal effect on diastolic blood pressure (MD 1.52, 95% CI 0.67 to 2.37; I² = 0%; 13 studies; 873 participants) and on systolic blood pressure (MD 1.44, 95% 0.08 to 2.80; I² = 27%, 14 studies; 873 participants; low certainty of evidence), but no evidence of effect on fasting plasma glucose.
   Cochrane Database Syst Rev, 2022 · checked 2026-09-29
7. bsyr-daily-r4-06 · meta-analysis of RCTs
   We hypothesized that blueberry consumption would improve vascular function and cognitive performance, so we analyzed 14 randomized controlled trials (RCTs) involving 632 participants. Results indicated that blueberry intervention significantly improved flow-mediated dilation (FMD) by 1.11% (95% CI: 0.50, 1.72; I² = 23%), suggesting a positive impact on vascular health. However, there were no significant changes in systolic blood pressure (SBP) (reduction of 0.11 mmHg; 95% CI: -2.82, 2.60; I² = 0%) or diastolic blood pressure (DBP) (reduction of 0.46 mmHg; 95% CI: -2.80, 1.87; I² = 0%).
   Nutr Res, 2026 · checked 2026-09-29
8. bsyr-daily-r4-05 · umbrella review
   Moderate quality evidence suggested that the highest versus lowest dietary sugar consumption was associated with increased body weight (sugar sweetened beverages) (class IV evidence) and ectopic fatty accumulation (added sugars) (class IV evidence). ... Reducing the consumption of free sugars or added sugars to below 25 g/day (approximately 6 teaspoons/day) and limiting the consumption of sugar sweetened beverages to less than one serving/week (approximately 200-355 mL/week) are recommended to reduce the adverse effect of sugars on health.
   BMJ, 2023 · checked 2026-09-29
9. bsyr-daily-r4-10 · regulatory decision
   POL-HC-8226 blueberry extracts blueberry can support maintainig of proper night vision Non-authorised
   EU Register on nutrition and health claims, claim POL-HC-8226, snapshot 2026-09-21 · checked 2026-09-29
10. bsyr-daily-r4-03 · agency rule
    we are establishing a DRV for added sugars for children and adults 4 years of age and older of no more than 10 percent of total calories, or 50 grams using a 2,000 calorie intake reference amount based on food pattern modeling. For the reasons discussed in part II.H.3.o, we also are establishing a DRV for added sugars for pregnant women and lactating women of no more than 10 percent of total calories, or 50 grams using a 2,000 calorie intake reference amount based on food pattern modeling.
    FDA, Food Labeling: Revision of the Nutrition and Supplement Facts Labels, final rule, FR Doc. 2016-11867, 2016 · checked 2026-09-29