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 Cup of blueberries
Blueberries are small, round fruits native to North America, prized for their sweet and slightly tart flavor. Belonging to the Vaccinium genus, these berries are part of traditional cuisines like American, Canadian, and Scandinavian dishes and are often featured in desserts, smoothies, or as a fresh snack. Nutritionally, blueberries are low in calories (about 80 calories per cup) and packed with dietary fiber, vitamin C, vitamin K, and manganese. They are also a rich source of antioxidants, including anthocyanins, which give them their vibrant blue coloring. Blueberries are cholesterol-free, fat-free, and low in sodium, making them a heart-healthy choice for various diets.
Health Benefits
- Rich in antioxidants, particularly anthocyanins, which help combat oxidative stress and support cellular health.
- Contains vitamin C, which boosts immune health and aids in collagen formation for skin and tissue repair.
- Provides dietary fiber that supports digestive health and helps maintain steady blood sugar levels.
- Offers vitamin K, important for bone health and proper blood clotting.
- Manganese contributes to enzyme function and supports energy metabolism.
Dietary Considerations
Selection and Storage
Store fresh blueberries in the refrigerator and consume within 5-7 days. Rinse them just before eating to maintain freshness.
Common Questions About Cup of blueberries Nutrition
How many calories and nutrients are in a cup of blueberries?
A one-cup serving of blueberries contains approximately 84 calories, 1 gram of protein, and 21 grams of carbohydrates. They are rich in vitamin C (14 milligrams or 16% of the daily recommended intake) and provide about 4 grams of dietary fiber per serving.
Are blueberries suitable for a keto or low-carb diet?
Blueberries can fit into a keto or low-carb diet but should be consumed in moderation due to their relatively high carbohydrate content (21 grams per cup). Smaller portions, such as a handful (about 1/4 cup), are typically recommended to minimize carb intake while still enjoying their nutritional benefits.
What are the health benefits of eating blueberries?
Blueberries are packed with antioxidants, particularly anthocyanins, which promote heart health and may help reduce inflammation. They also support brain health and can aid in maintaining healthy blood sugar levels due to their low glycemic index. Additionally, their high fiber content contributes to digestive health.
What is the recommended portion size for blueberries?
A standard serving size of blueberries is one cup, which contains 84 calories and provides essential nutrients like fiber, vitamin C, and antioxidants. For snacks or toppings, smaller portions like 1/4-1/2 cup can still be beneficial and align with various diet plans.
How do blueberries compare to other berries, like strawberries or raspberries?
Blueberries have slightly more calories (84 per cup) compared to strawberries (50 calories per cup) but are lower in fiber than raspberries (8 grams per cup). Blueberries are unique in their high levels of anthocyanins, making them one of the best choices for antioxidant benefits. Each berry type provides a distinct flavor and nutrient profile, so they are all great options for a healthy diet.
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.
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.
