1 serving (50 grams) contains 29 calories, 0.4 grams of protein, 0.1 grams of fat, and 7.3 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
87.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3.0 mg | 0% | |
| Total Carbohydrates | 22.1 g | 8% | |
| Dietary Fiber | 3.9 g | 13% | |
| Sugars | 20 g | ||
| protein | 1.2 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 12.1 mg | 0% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 127.3 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 Handful of blueberries
Blueberries are small, round fruits native to North America, with cultivation now widespread worldwide. They are a staple in many cuisines, particularly in desserts, smoothies, and baked goods, thanks to their sweet-tart flavor. Nutritionally, a typical handful (about 50 grams) of blueberries contains roughly 29 calories, 7 grams of carbohydrates, and is rich in vitamin C, vitamin K, and dietary fiber. They are also a significant source of antioxidants, particularly anthocyanins, which give blueberries their deep blue color and contribute to their multitude of health benefits.
Health Benefits
- Rich in antioxidants such as anthocyanins, which help reduce oxidative stress and may lower the risk of chronic diseases.
- High in vitamin C (about 9.7 mg per 50 g), which supports immune health and promotes skin repair.
- Contains dietary fiber (approximately 1.3 g per 50 g), aiding in digestion and supporting gut health.
- A good source of vitamin K (about 9 mcg per 50 g), which plays an essential role in blood clotting and bone health.
- Low in calories and naturally sweet, making them a weight-friendly snack option.
Dietary Considerations
Selection and Storage
Store fresh blueberries in the refrigerator in a breathable container and rinse them just before eating to prevent spoilage. For longer storage, freeze them on a tray first before transferring to an airtight bag.
Common Questions About Handful of blueberries Nutrition
What is the nutritional content of a handful of blueberries?
A handful of blueberries (approximately 50 grams or 1/4 cup) contains about 21 calories, 0.3 grams of protein, 0.1 grams of fat, and 5.1 grams of carbohydrates, including 0.8 grams of fiber. Blueberries are also packed with vitamins C and K and are a good source of antioxidants.
Are blueberries compatible with a keto diet?
Blueberries can fit into a keto diet if consumed in moderation due to their relatively low carbohydrate content. A handful (50 grams) has 5.1 grams of carbs, making them suitable for small portions, but their sweetness means they should not be over-consumed on keto.
What are the health benefits or concerns of eating blueberries?
Blueberries are rich in antioxidants, particularly anthocyanins, which can help reduce inflammation and protect against diseases like heart disease and cancer. However, they are naturally sweet, so those managing blood sugar levels should monitor portion sizes.
How much of a serving size is recommended for blueberries?
The recommended serving size for blueberries is about 1/2 cup (74 grams). A handful, approximately 50 grams, is a smaller portion providing a similar nutritional boost without overloading on sugar or calories.
How do blueberries compare to other fruits in terms of nutrition?
Blueberries are lower in calories and carbs than bananas and contain more antioxidants than many fruits like apples. Compared to strawberries, they are slightly higher in sugars but offer more concentrated antioxidants and vitamins like vitamin K.
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.
