Blueberries Nutrition Facts

Calories in Blueberries and Their Health Benefits

Bowl of Blueberries
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Blueberries have the highest amount of antioxidants. They contain plant compounds called anthocyanins that have been shown to have antioxidant power by combating oxidative stress. Research suggests that eating foods with anthocyanins may also help to fend off diseases, such as cardiovascular disease and cancer and aid in health maintenance.

Blueberries are high in fiber, low in calories and carbohydrate, and contain almost no fat.

They are definitely one fruit that you should be adding to your diet, especially if you have diabetes. Plus, they're so easy to enjoy, either on their own, as part of a package of mixed berries (usually fewer than 60 calories per cup), or as part of a meal.

Blueberries Nutrition Facts
Serving Size 1 cup raw (148 g)
Per Serving% Daily Value*
Calories 84 
Calories from Fat 4 
Total Fat 0.5g<1%
Sodium 1mg0%
Potassium 114mg2%
Carbohydrates 21g7%
Dietary Fiber 3.6g14%
Sugars 15g 
Protein 1g 
Vitamin A 1% · Vitamin C 25%
Calcium 0% · Iron 2%

*Based on a 2,000 calorie diet

One cup of blueberries contains about 80 calories, 21 grams carbohydrates, 3.6 grams fiber, and 1 gram protein. This serving is considered a tad more than one serving of fruit. If you are looking to stick to one serving of fruit per sitting, keep your portion to about 3/4 cup, which is about 60 calories, and 15 g carbohydrate.

Blueberries are rich in heart healthy, filling fiber.

They are an excellent source of vitamin C, providing 25 percent in a cup's worth.

Health Benefits of Blueberries

Blueberries contain resveratrol, a compound that has been associated with treatment and prevention of cancer, cardiovascular disease, and neurodegenative diseases. However, most of the research has been observed in cells cultured with resveratrol in higher concentrations than those likely to be achieved in humans consuming resveratrol orally.

There is some evidence of reduced cancer and heart disease risk from consuming blueberries, as well as many other conditions. Again, the amount of blueberries needed to achieve this outcome is fairly large.

Some studies have shown higher levels of antioxidants in wild blueberries and in organically-grown blueberries.

Blueberries are rich in heart-healthy, filling fiber. Fiber is the indigestible part of carbohydrate that aids in satiety, helps to regulate bowels, pulls cholesterol away from the heart, and can stabilize blood sugar. 

Lastly, one cup of blueberries provides twenty-five percent of your daily needs for vitamin C. Vitamin C is an important water soluble vitamin that acts as an antioxidant, aids in wound healing, boosts immunity, and has anti-aging properties. 

Common Questions About Blueberries 

Can I eat moldy blueberries?

The molds of blueberries are not harmful to eat.  However, once a blueberry gets moldy, it does mean that it is spoiling. Moldy berries will not taste good. 

What can I do about blueberry stains on my clothing?

Blueberries blue coloring comes from the anthocyanins in it. Anthocyanin is a water soluble pigment that imparts colors ranging from blue to shades of red.

And while the blue coloring helps to pack in vitamins, minerals and antioxidants, it can stain clothes and teeth.

If you manage to get some blueberries on your clothes, you might be able to get the stain out if you act right away. Waiting longer can make the stain harder to handle, so make sure to rinse with lukewarm water right away.

What are wild blueberries?

Wild blueberries, also known as low bush berries, are different from the cultivated, high bush berries. Wild berries are a smaller size than high bush berries and are thought to have more antioxidants and a more intense, tangy flavor.

Picking and Storing Blueberries 

The phtyochemicals in blueberries, anthocyanins, degrade quickly and are short-lived.

Therefore, it's important to extend their viability from the time they are picked until the time they reach your mouth. Research has shown that one way to conserve vitamins, minerals, fiber and protective phytochemicals is to freeze blueberries right after harvesting, making frozen blueberries a great option.

If you do decide to purchase fresh blueberries, watch out for mold. Mold indicates the blueberries are beginning to spoil. Choose berries that are bright in color with no discoloration. They should smell fruity and sweet.

Blueberries can also be purchased dried, as juice, jams or spreads. These types of blueberry items contain more sugar, therefore it's important to monitor your portion.

Healthy Ways to Prepare Blueberries 

Blueberries can be incorporated into baked goods—pancakes, muffins, bars. They can be eaten with yogurt, cottage cheese, oatmeal, or blended into smoothies. Blueberries can be tossed into salad for a refreshing colorful addition, or they can be popped into your mouth as is. Use blueberries to decorate your plate, or top your toast—this beautiful, nutrient packed fruit can really be used to make anything.

Recipes With Blueberries

Eat blueberries for breakfast, lunch, snack, and dinner. Bake with them or toss them into your salad, your body and your tummy won't regret it.

Sources:

Basu A, Du M, Leyva MJ et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. 2010;140(9): 1582-1587.

Linus Pauling Institute. Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23

Retelny, Victoria. The colorful truth about anthocyanins complex compounds with many potential complex powers. Food and Nutrition. 2016;16-17.

Wild Blueberries. FAQ. http://www.wildblueberries.com/the-better-blueberry/faq/

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