1 serving (100 grams) contains 44 calories, 0.7 grams of protein, 0.6 grams of fat, and 11.5 grams of carbohydrates.
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Nutrition Information
Calories |
104.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.4 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.1 mg | 0% | |
| Total Carbohydrates | 27.4 g | 9% | |
| Dietary Fiber | 6.7 g | 23% | |
| Sugars | 17.6 g | ||
| protein | 1.7 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.7 mg | 2% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 183.3 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bilberry
Bilberries, also known as Vaccinium myrtillus, are small dark-blue berries native to Europe and Northern Asia. They resemble blueberries but are smaller and have a more intense flavor. Commonly used in Nordic and Eastern European cuisines, bilberries are featured in jams, desserts, and traditional medicine. They are nutritionally dense, offering low calories (44 per 100g) and containing dietary fiber (2.8g), vitamin C (9.7mg), and a variety of beneficial phytochemicals such as anthocyanins, which give them their dark coloration and antioxidant properties. Bilberries are also a natural source of iron and have minimal fat content, making them a heart-healthy and nutrient-rich addition to diverse diets.
Health Benefits
- Supports eye health due to high levels of anthocyanins, which may help reduce eye strain and support overall vision.
- Promotes immunity from vitamin C (9.7mg per 100g), aiding in the protection against infections and free radical damage.
- Improves digestion thanks to dietary fiber (2.8g per 100g), which supports gut health and regular bowel movements.
Dietary Considerations
Selection and Storage
Store fresh bilberries in the refrigerator for up to 3-4 days. Freeze them for longer storage, ensuring they are cleaned and dried before freezing.
Common Questions About Bilberry Nutrition
What is the nutritional content of bilberries?
Bilberries provide 44 calories per 100 grams and are low in protein (0.7 g), fat (0.6 g), and sodium (3 mg). They're rich in carbohydrates (11.5 g), of which 7.4 g come from natural sugars, and contain 2.8 g of fiber, supporting digestive health.
Are bilberries suitable for a keto diet?
Bilberries are not ideal for a strict keto diet due to their carbohydrate content (11.5 g per 100 grams), including 7.4 g of natural sugars. However, they can be consumed in small portions if carefully tracked within your daily net carb limit.
What are the health benefits of bilberries?
Bilberries are high in antioxidants like anthocyanins, which support eye health and may reduce inflammation. Their fiber content aids digestion, and studies suggest they may improve cardiovascular health by enhancing blood circulation and reducing bad cholesterol levels.
What is the recommended serving size for bilberries?
A typical serving size is around 100 grams, providing about 44 calories. This portion is rich in fiber and antioxidants while keeping sugar intake moderate. For specific dietary goals, adjust serving sizes according to your nutritional tracking.
How do bilberries compare to blueberries?
Bilberries are smaller, darker, and have a stronger, slightly tart flavor compared to blueberries. Nutritionally, bilberries generally have higher levels of antioxidants and less sweetness, making them a better option for those focused on antioxidant intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
