1 serving (150 grams) contains 132 calories, 1.6 grams of protein, 0.6 grams of fat, and 34.0 grams of carbohydrates.
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Nutrition Information
Calories |
220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.5 mg | 0% | |
| Total Carbohydrates | 56.8 g | 20% | |
| Dietary Fiber | 6.5 g | 23% | |
| Sugars | 43.5 g | ||
| protein | 2.6 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 135 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
Source of Calories
About Bluberries
Blueberries are small, round, sweet berries native to North America, though they are now widely grown across the globe. These fruits are typically blue or purple in color and are a staple in various cuisines, ranging from desserts like pies and muffins to smoothies and salads. Nutritionally, blueberries are a low-calorie food packed with vitamins, minerals, and antioxidants. One cup (approximately 148 grams) contains around 88 calories, 1 gram of protein, 22.7 grams of carbohydrates, and only 0.4 grams of fat. Blueberries are rich in fiber, vitamin C, and manganese, while containing powerful phytonutrients like anthocyanins, which contribute to their vibrant color and health benefits. Their nutrient-dense profile makes them a popular choice for promoting health and well-being in balanced diets.
Health Benefits
- Promotes heart health: Blueberries are high in anthocyanins, powerful antioxidants that have been shown to reduce oxidative stress and inflammation, potentially lowering the risk of heart disease.
- Supports brain function: The antioxidants in blueberries, especially flavonoids, may improve memory and cognitive function by protecting brain cells from free radical damage.
- Aids digestion: With 2.6 grams of dietary fiber per cup, blueberries support digestive health and can help prevent constipation.
- Boosts immune system: Although modest in vitamin C (0.5 mg per cup), blueberries' phytonutrient content reinforces the body's natural defense mechanisms.
- Provides essential minerals: Manganese in blueberries supports metabolic functions and contributes to healthy bone development.
Dietary Considerations
Selection and Storage
Store blueberries in the refrigerator in a breathable container for up to 10 days. Wash them just before consuming to prevent moisture buildup and spoilage.
Common Questions About Bluberries Nutrition
Are blueberries high in protein?
Blueberries are not considered a high-protein food. They contain approximately 1.04 grams of protein per 100 grams, which is relatively low compared to protein-rich foods like nuts, seeds, or legumes.
Are blueberries low-carb and suitable for a keto diet?
Blueberries are moderately high in carbohydrates, with 22.7 grams of carbs per 100 grams, including 17.4 grams of natural sugar. While small portions can fit into a keto diet, they are best consumed sparingly due to their relatively high carb content.
What are the health benefits of blueberries?
Blueberries are rich in antioxidants like anthocyanins, which help combat inflammation and oxidative stress. They also provide vitamin C, fiber, and other nutrients that support heart health, brain function, and digestion.
What is the recommended serving size for blueberries?
A standard serving size of blueberries is about one cup, which weighs approximately 148 grams and contains roughly 84 calories, 3.6 grams of fiber, and a variety of essential vitamins and minerals. Adjust portion sizes based on dietary needs or caloric intake goals.
How do blueberries compare to other berries like strawberries or raspberries?
Compared to strawberries and raspberries, blueberries have more natural sugar and slightly fewer dietary fibers. For example, strawberries and raspberries typically contain about 2-6 grams less sugar per 100 grams, making them a lower-carb option for those watching their carbohydrate 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.
- USDA FoodData - Bluberries DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
