Nutrition Facts and Tips

Health Benefits of Blueberries and Blueberry Nutrition Facts Chart

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.

Health Benefits of Blueberries

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.

• Blueberries have about 57 calories in 100 g calories, which is low compared with other fruits (see summary table). However blueberries have more calories than most other berries (see summary).

• Blueberries have amongst the highest anti-oxidant levels of any fruits. The ORAC value, which is used to measure this is 5562 micromole Trolex equivalents for 100 g fresh blueberries. Blueberries antioxidant values are mostly derived from poly-phenolic anthocyanidin compounds such as tannins, myricetin, chlorogenic acid, quercetin and kaempferol. Research studies have reported that chlorogenic acid in these berries help reduce blood sugar levels.

• Blueberries have other flavonoid anti-oxidants such as carotene-beta, lutien and zeaxanthin.

• Fresh berries contain moderate levels of vitamin C and vitamin E, but the berries have higher level of Vitamin K and Vitamin A than similar berries (see table).

• Blueberries also contain moderate amounts of B-complex group of vitamins such as pyridoxine, folates, niacin and pantothenic acid. Blueberries are rich sources of vitamin B-6, riboflavin, niacin, pantothenic acid and folic acid. These vitamins are vital for maintaining the body's metabolic functions.

• Blueberries are good sources of many essential minerals including potassium, copper, manganese, iron and zinc.

Comparison of Blueberry Nutrients with Other Berries

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:

• Blueberries have very low fat, no cholesterol, very low sodium and moderate levels of protein
• Vitamins A and K are relatively higher than in other berries.
• Vitamin B group compounds Thiamin, Riboflavin and Niacin are all higher than other berries.

Comparison of Calories in Common Fruits (100 g) Highlighting the berries

Blueberry Nutrition Facts Chart

Choosing Fresh Blueberries and Storing Them

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.

Preparation and Serving Tips

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.

Blueberry Serving Tips and Culinary Uses

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:

• Blueberry Pie with Flax and Almonds
• Lemon Verbena-Blueberry Muffins
• Blueberry and Cranberry Relish
• Healthier Blueberry Muffins
• Chicken Pecan and Blueberry Salad
• Pickled Blueberries
• Blueberry Orange Bran Muffin
• Mojito Fruit Salad
• Blueberry Gingerbread
• Blueberry Cobbler
• Summer Berry Parfait with Yogurt and Granola
• Blueberry Flax Pancakes
• Blueberry Zucchini Bread

Comparison Chart - Nutrients in Berries vs Kiwi Fruit (100 g raw)