1 serving (148 grams) contains 84 calories, 1.1 grams of protein, 0.5 grams of fat, and 21.4 grams of carbohydrates.
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Nutrition Information
Calories |
84.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1 mg | 0% | |
| Total Carbohydrates | 21.4 g | 7% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 14.7 g | ||
| protein | 1.1 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 9 mg | 0% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 114 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 Blueberry
Blueberries are small, round, sweet-tart berries native to North America and now globally cultivated. They are commonly used in desserts, smoothies, salads, and sauces, as well as eaten fresh. Blueberries are nutrient-dense, offering approximately 56.8 calories, 0.7g protein, 14.5g carbohydrates, and 3.4g fiber per 100 grams. They are rich in antioxidants like anthocyanins, which give them their deep blue color, as well as vitamin C (9.7mg per 100g), vitamin K, and manganese. They are fat-free and low in sodium, making them a popular choice for health-conscious individuals.
Health Benefits
- Rich in antioxidants (anthocyanins), which help reduce oxidative stress and may lower risks of chronic diseases like heart disease.
- High in vitamin C (9.7mg per 100g), supporting immune function and skin health by promoting collagen synthesis.
- A good source of dietary fiber (2.4g per 100g), aiding in digestive health and helping to maintain healthy blood sugar levels.
- Contains manganese, an essential mineral that helps support bone health and metabolism.
- May promote brain health due to bioactive compounds that improve cognitive function and slow age-related decline.
Dietary Considerations
Selection and Storage
Store unwashed blueberries in the refrigerator in a breathable container for up to a week; rinse just before consuming to avoid premature spoilage.
Common Questions About Blueberry Nutrition
Are blueberries high in protein?
Blueberries are not considered a high-protein food, as they contain only 0.74 grams of protein per 100 grams. They are predominantly composed of carbohydrates and are better known for their fiber and antioxidant content.
Can I eat blueberries on a keto diet?
Blueberries can be consumed in moderation on a keto diet. With 14.46 grams of carbs per 100 grams and 2.43 grams of fiber, the net carbs are approximately 12 grams. Limit portion sizes to prevent exceeding your daily carb allowance.
What are the health benefits of blueberries?
Blueberries are rich in antioxidants, particularly anthocyanins, which support brain health and reduce inflammation. They are also a good source of vitamin C and fiber, promoting immune health and digestive well-being.
How many blueberries should I eat in one serving?
A standard serving of blueberries is about 1 cup (approximately 148 grams), containing about 84 calories, 21 grams of carbs, and 3.6 grams of fiber. This is a suitable portion size for most diets.
How do blueberries compare to other berries nutritionally?
Compared to strawberries, blueberries have a higher sugar content (9.93g vs. 4.89g per 100g) but also more antioxidants. Raspberries contain more fiber (6.5g per 100g), making them better for digestive health, while blueberries are known for brain support.
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.
- Dietary Guidelines for Americans, 2020-2025: FruitsU.S. Department of Agriculture and U.S. Department of Health and Human ServicesDiscusses the health benefits of including fruits like blueberries in a balanced diet.
- Blueberries and Cardiovascular HealthAmerican Journal of Clinical NutritionPeer-reviewed study on the cardiovascular health benefits of blueberry consumption.
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.
