Blauwe bessen

Fruit

Item Rating: 82/100

1 serving (100 grams) contains 57 calories, 0.7 grams of protein, 0.3 grams of fat, and 14.5 grams of carbohydrates.

Nutrition Information

1 cup (151.5g)

Calories		86.4
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.5 mg	0%
Total Carbohydrates		22.0 g	8%
	Dietary Fiber	3.6 g	12%
	Sugars	15.1 g
protein		1.1 g	2%
Vitamin D		0 mcg	0%
Calcium		9.1 mg	0%
Iron		0.4 mg	2%
Potassium		116.7 mg	2%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 4 cal (4.6%)

Protein: 4 cal (4.5%)

Carbs: 88 cal (90.8%)

About Blauwe bessen

Blauwe bessen, or blueberries, are small, round, and deeply colored berries native to North America, though they are now widely cultivated in Europe, including the Netherlands. They are a staple in many cuisines and often consumed fresh, in smoothies, baked goods, or as toppings. Blueberries are highly nutritious, being rich in dietary fiber, vitamin C, vitamin K, and manganese. With a low-calorie count, around 57 calories per 100 grams, they are an excellent choice for a nutrient-dense and balanced diet. Their deep blue color is due to anthocyanins, potent antioxidants known for their health-promoting properties.

Health Benefits

• Rich in antioxidants like anthocyanins, which combat oxidative stress and may reduce the risk of chronic diseases.
• High in vitamin C (around 10 mg per 100 grams) that supports immune function and skin health.
• Excellent source of fiber (2.4 grams per 100 grams), aiding in digestive health and helping maintain stable blood sugar levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, keto (in moderation)

Not suitable for: Low-fodmap (in large quantities, due to natural sugar content)

Selection and Storage

Store blueberries in the fridge in a breathable container and wash them just before eating to avoid spoilage. You can also freeze them for long-term use by spreading them out on a tray before transferring to a sealed bag.

Common Questions About Blauwe bessen Nutrition

Are blauwe bessen high in protein?

Blauwe bessen (blueberries) are not high in protein. A 100-gram serving contains only about 0.7 grams of protein, making them a low-protein fruit option. However, they are rich in vitamins and antioxidants.

Can I eat blauwe bessen on a keto diet?

Blauwe bessen can be consumed in moderation on a keto diet. They contain approximately 12 grams of carbohydrates per 100 grams, which includes about 2 grams of fiber. Due to their relatively high carb content compared to some other berries, portion control is key.

What are the health benefits of eating blauwe bessen?

Blauwe bessen are packed with antioxidants, particularly anthocyanins, which may support heart health and reduce inflammation. They are also a good source of vitamin C, vitamin K, and manganese, making them beneficial for immune health and bone strength.

How much blauwe bessen should I eat per day?

A standard serving size of blauwe bessen is about 1 cup (approximately 150 grams), which provides around 80 calories and a variety of nutrients. This amount is suitable for most diets; however, portion control is recommended for low-carb diets.

Are blauwe bessen better than raspberries for nutrition?

Blauwe bessen and raspberries each offer unique nutritional benefits. Blauwe bessen are higher in vitamin K and antioxidants, while raspberries have more dietary fiber, with 7 grams per 100 grams compared to 2 grams in blueberries. The choice between the two depends on your nutritional needs.

Data Sources & Scientific References