Dried blueberries

Snack

Item Rating: 67/100

1 serving (40 grams) contains 140 calories, 0.5 grams of protein, 0.5 grams of fat, and 33.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		560
% Daily Value*
Total Fat		2 g	2%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		20 mg	0%
Total Carbohydrates		132 g	48%
	Dietary Fiber	12 g	42%
	Sugars	108 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		2 mg	11%
Potassium		200 mg	4%

* 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: 18 cal (3.2%)

Protein: 8 cal (1.4%)

Carbs: 528 cal (95.3%)

About Dried blueberries

Dried blueberries are dehydrated berries originating from the northern regions of North America. They have been used in traditional cuisines as sweet, tangy ingredients or snacks. These dried fruits are nutrient-dense, containing concentrated levels of vitamins, minerals, and antioxidants due to the dehydration process. They are notably high in dietary fiber, vitamin K, vitamin C, and manganese. A 1/4 cup (approximately 40g) of dried blueberries typically provides about 130 calories, 5g of dietary fiber, and 34g of natural sugars. As dried fruits, they are portable and shelf-stable, making them a versatile ingredient for baking, snacking, and cooking.

Health Benefits

• Rich in antioxidants like anthocyanins, which help fight oxidative stress and may reduce the risk of chronic diseases.
• High in vitamin K, supporting bone health and proper blood clotting with 14% of the daily value (DV) per 1/4 cup.
• Provides dietary fiber, aiding in digestive health and promoting feelings of fullness with 5g per 1/4 cup.
• Contains manganese, essential for metabolism and bone development, providing about 10% of the DV per 1/4 cup.
• Natural sugars provide quick energy, making them an excellent choice for pre-workout snacks.

Dietary Considerations

Allergens: Contains None inherently, but may be processed in facilities handling nuts or gluten.

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-sugar, low-carb

Selection and Storage

Store dried blueberries in an airtight container in a cool, dry place for up to 6 months. Refrigeration is recommended for longer shelf life.

Common Questions About Dried blueberries Nutrition

Are dried blueberries high in protein?

Dried blueberries are not a significant source of protein, providing only about 0.5 grams of protein per 1-ounce serving. They are primarily composed of carbohydrates and sugars with minimal protein content.

Can I eat dried blueberries on a keto diet?

Dried blueberries are generally not considered keto-friendly due to their high carbohydrate and sugar content. A 1-ounce serving contains around 21 grams of carbs, which can quickly exceed the daily carb limit for keto diets.

What are the health benefits of dried blueberries?

Dried blueberries are rich in antioxidants, particularly anthocyanins, which help combat oxidative stress and support heart health. They're also a good source of vitamins like vitamin K and manganese, but they contain high amounts of sugar, warranting moderation.

What is the recommended serving size for dried blueberries?

A typical serving size for dried blueberries is about 1 ounce (approximately 28 grams), which provides 90-100 calories. Consuming them in moderation is recommended to manage calorie and sugar intake, especially if you're tracking your macros.

How do dried blueberries compare to fresh blueberries?

Dried blueberries are more concentrated in sugar and calories due to the dehydration process, with about 100 calories per ounce compared to fresh blueberries' 57 calories per cup. Additionally, while they retain some antioxidants and nutrients, fresh blueberries have higher water content and lower sugar levels.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Fruits

   U.S. Department of Health and Human Services and U.S. Department of Agriculture

   Guidelines emphasizing fruit intake, including dried fruits like dried blueberries, as part of a healthy diet.

   View source →