Blue berries

Fruit

Item Rating: 82/100

1 serving (148 grams) contains 84 calories, 1.0 grams of protein, 0.4 grams of fat, and 21.5 grams of carbohydrates.

Nutrition Information

1 cup (148g)

Calories		84.4
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.5 mg	0%
Total Carbohydrates		21.5 g	7%
	Dietary Fiber	3.6 g	12%
	Sugars	14.4 g
protein		1.0 g	2%
Vitamin D		0 mcg	0%
Calcium		8.9 mg	0%
Iron		0.4 mg	2%
Potassium		114.0 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: 3 cal (3.8%)

Protein: 4 cal (4.3%)

Carbs: 86 cal (91.9%)

About Blue berries

Blueberries are small, round, and vibrant blue-purple fruits native to North America, commonly used in North American and European cuisines. They belong to the Vaccinium genus and are widely celebrated for their sweet-tart taste and exceptional nutritional profile. Blueberries are low in calories but rich in dietary fiber, vitamins C and K, and manganese. They are also renowned for their high antioxidant content, particularly anthocyanins, which give the fruit its distinctive color and contribute to various health benefits. Blueberries are versatile and can be consumed fresh, frozen, or dried, often featured in smoothies, salads, desserts, and more.

Health Benefits

• Promotes heart health due to their high levels of anthocyanins, which help reduce LDL cholesterol and improve blood vessel function.
• Boosts immune system with vitamin C, which supports white blood cell production and overall immunity.
• Enhances brain health and memory through antioxidants like flavonoids that may reduce oxidative stress in neural cells.
• Supports digestive health with their high dietary fiber content, aiding in regular bowel movements and gut health.
• Contributes to strong bones with manganese, which plays a key role in bone formation and calcium absorption.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, keto

Selection and Storage

Store blueberries in the refrigerator in a breathable container or their original packaging to maximize freshness for up to 10 days. Wash just before consuming to prevent excess moisture.

Common Questions About Blue berries Nutrition

Are blueberries high in protein?

Blueberries are not particularly high in protein, containing about 0.7 grams of protein per 100 grams. They are more valued for their antioxidants and essential vitamins rather than protein content.

Can I eat blueberries on a keto diet?

Blueberries can be eaten on a keto diet in moderation due to their relatively low carbohydrate content. They contain approximately 14 grams of carbs per cup, which should be portioned carefully to fit within keto guidelines.

What are the health benefits of blueberries?

Blueberries are rich in antioxidants like anthocyanins, which help combat oxidative stress and inflammation. They are also a good source of vitamin C, vitamin K, and fiber, supporting immune health and digestive function.

What is the recommended serving size for blueberries?

A standard serving size for blueberries is about 1 cup (approximately 148 grams), which contains around 80 calories, 3.6 grams of dietary fiber, and various essential vitamins. This portion is great for snacking or including in meals.

How do blueberries compare to other berries in nutrition?

Blueberries are lower in sugar than some berries like strawberries and are particularly rich in antioxidants. While blackberries and raspberries tend to have slightly more fiber, blueberries provide key vitamins like vitamin K and manganese.

Data Sources & Scientific References