Blueberries, one of very few fruits native to North America, have outstanding health benefits as showcased by the nutrition facts for this delightful and popular berry.
Blueberries are second to strawberries in terms of popularity have been enjoyed by Native Americans for centuries. Blueberries are now grown and enjoyed world-wide.
Blueberries are regarded by many as a superfood because of their high antioxidant values compared to other fruits and vegetables.
This article summarizes the nutrition facts in a chart and also includes a comparison of the nutrient in blueberries with other berries and fruit: Strawberries, Raspberries, Mulberries, Cranberries and Kiwi Fruit.
They are rich in fiber and relatively low in calories, comparable with that in apples and oranges, but less than pears, cherries, bananas, mangoes and Grapes.
Blueberries have a moderate GI value of about 48 and can be regarded as a diet for eaten in small quantities helping to suppress the appetite.
They are widely used in snack and baked goods and provide an excellent fresh fruit option.
Blueberries have outstanding health benefit through a combination of many factors - including dietary fiber, vitamins, minerals and pigment-related anti-oxidants that boost health and wellness.
The table below compares the nutrition of blueberries with Strawberry, Raspberry, Mulberry, Cranberry and a popular alternative Kiwi Fruit.
The highlights of the comparison are:
|Fruit - Serving Size 100 g||Calories|
|Camu Camu Berry||20|
|BERRIES AND OTHER FRUITS|
|Camu Camu Berry||20|
|Star fruit (Carambola)||31|
|Ice cream bean||60|
|Serving 100 g||Nutrient Value||% Recommended Daily Allowance|
|Total Fat||0.33 g||1%|
|Dietary Fiber||2.4 g||6%|
|Pantothenic acid||0.12 mg||3%|
|Vitamin A||54 IU||2%|
|Vitamin C||9.7 mg||2%|
|Vitamin E||0.57 mg||4%|
|Vitamin K||19.3 mcg||13%|
Fresh blueberries appear in the markets in late summer.
However they can be widely available at other times due to imports.
When buying blueberries look for fresh, brightly colored berries that are plumb, firm, smooth-skinned.
Buy deep purple-blue to blue-black berries that look alive and vital. .
A silver-grey coating is normal, but beware or any sign of mold or fungus.
Avoid and blueberries that are soft or shrivelled, show signs of bruising any signs of mold or old stock.
Always check the bottom of the container as the supplier may hide the older blueberries at the bottom.
Fresh blueberries can be stored in the refrigerator in plastic bags or plastic containers for up to one week.
Blueberries are sweet, juicy with a slight acidity. The deep blue pigment can stain the teeth and tongue but it quickly fades.
Wash them and remove any stems and leaves if you buy blueberries directly from the local farmer.
The small leaves attached to the berries are edible and need not be removed.
Blueberries are delightful when eaten as a snack after simply washing in cold running water.
When you remove them from the refrigerator it is best to transfer them to a bowl of warm water to bring them to room temperature before eating.
You can simply pat the blueberries dry using a sheet of absorbent paper.
Blueberries can be added to stews, soup and us widely used to sweeten venison and may other meat dishes.
Blueberries are a favorite for used in many baked food recipes such as biscuits, cookies, muffins, slices, muesli and energy bars, fruit pies, and cheesecakes.
Blueberries are widely used to enhance the flavor of fruit salads, fresh fruit tarts, ice-creams and many desserts
Blueberries are also widely used to make juice, jellies, and jams.
Recipe ideas for blueberries include:
|Serving 100g (raw)||Blueberry||Strawberry||Raspberry||Mulberry||Cranberry||Kiwi Fruit|
|Total Fat g||0.33||0.3||0.65||0.39||0.13||0.52|
|Saturated fat g||0.03||0.01||0.02||0.03||0.01||0.03|
|Total Carbs g||14.5||7.7||11.9||9.8||12.2||14.7|
|Vitamin A (IU)||54||12||33||25||60||87|
|Retinol equiv mcg||3||1||2||1||3||4|
|Vitamin C mg||9.7||58.8||26.2||36.4||13.3||92.7|
|Vitamin E mg||0.57||0.29||0.87||0.87||1.46|
|Vitamin K mcg||19.3||2.2||7.8||7.8||5.1||40.3|
|Vitamin B12 mcg||0||0||0||0||0||0|
|Pantothenic acid mg||0.12||0.12||0.33||0||0.3||0.18|
|Vitamin B6 mg||0.05||0.05||0.06||0.05||0.06||0.06|
|Lutein + zeazanthin mcg||80||26||136||136||91||122|
|Protein to Carb Ratio (g/g)||5%||9%||10%||14%||3%||7%|