Canadian blueberries

Fruit

Item Rating: 82/100

1 serving (148 grams) contains 84 calories, 1.1 grams of protein, 0.5 grams of fat, and 21.4 grams of carbohydrates.

Nutrition Information

1 cup (236.8g)

Calories		134.4
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.6 mg	0%
Total Carbohydrates		34.2 g	12%
	Dietary Fiber	5.8 g	20%
	Sugars	23.5 g
protein		1.8 g	3%
Vitamin D		0 mcg	0%
Calcium		14.4 mg	1%
Iron		0.6 mg	3%
Potassium		182.4 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (4.8%)

Protein: 7 cal (4.8%)

Carbs: 136 cal (90.5%)

About Canadian blueberries

Canadian blueberries are small, round berries native to North America, thriving in the cooler climate and acidic soils of Canada. Highly valued in cuisines worldwide, they are eaten fresh, used in baking, or incorporated into sauces and smoothies. Blueberries are renowned for their high nutrient density, being low in calories (57 calories per 100g) yet rich in dietary fiber, vitamin C, vitamin K, and manganese. They also contain significant amounts of antioxidants, particularly anthocyanins, which give blueberries their deep blue color. Their versatility and robust nutritional profile make them a staple in healthy eating.

Health Benefits

• Supports heart health due to anthocyanins, which help reduce 'bad' LDL cholesterol and improve arterial function.
• Boosts immune function with vitamin C, providing 16% of the recommended daily intake per 100g.
• Promotes healthy digestion through dietary fiber, contributing 2.4g of fiber per 100g, aiding in regular bowel movements.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free, low-calorie

Selection and Storage

Store fresh blueberries in a refrigerated container for up to 10 days and rinse only before consuming to prevent spoilage.

Common Questions About Canadian blueberries Nutrition

What is the nutritional content of Canadian blueberries?

Canadian blueberries are low in calories and nutrient-dense. A 1-cup (148g) serving contains about 84 calories, 1 gram of protein, 0.5 grams of fat, 21 grams of carbohydrates, and 3.6 grams of dietary fiber. They are an excellent source of vitamin C, providing 24% of the Daily Value, and are also rich in antioxidants like anthocyanins.

Can I eat Canadian blueberries on a keto diet?

While Canadian blueberries are nutritious, they are relatively high in natural sugars and carbohydrates for a strict keto diet. A 1-cup serving contains 21 grams of carbohydrates, which can quickly add up for keto dieters. However, small portions (e.g., 1/4 cup) may be included occasionally if you account for the carbs in your daily intake.

What are the health benefits of eating Canadian blueberries?

Canadian blueberries offer numerous health benefits. They are rich in antioxidants, particularly anthocyanins, which help combat oxidative stress and inflammation. Regularly consuming blueberries has been linked to improved heart health, better brain function, and reduced risk of chronic conditions like type 2 diabetes. Additionally, their high vitamin C content supports immune health.

What is the recommended serving size for Canadian blueberries?

The standard serving size for Canadian blueberries is 1 cup (148g). This portion provides a healthy dose of vitamins, antioxidants, and fiber while keeping calories at a manageable 84 per serving. You can enjoy them as a snack, in smoothies, on oatmeal, or as part of a dessert without overindulging.

How do Canadian blueberries compare to other berries?

Compared to strawberries, raspberries, or blackberries, Canadian blueberries are slightly higher in natural sugars and calories but are one of the richest in antioxidants like anthocyanins. Blackberries and raspberries provide more fiber per serving, while strawberries are lower in calories. Canadian blueberries stand out for their sweet flavor and versatility in recipes.

Data Sources & Scientific References