Read about the nutrition facts, health benefits, nutritional value and calories found in Blueberries

Blueberries Nutrition

Have you ever popped in a blueberry? Do you love its sugary and tangy taste? If yes, then you will love them even more after you have finished reading this little piece of information. Blueberry muffins, blueberry pancakes, blueberry pies, blueberry cakes, blueberry smoothie - the list of luscious and yummy foods with blueberries is simply endless. Apart from the mouth-watering and gorgeous foods that you gorge on with blueberries, did you know that they are amongst few of the healthiest foods? Besides being amongst the healthiest, they also fall in the list of tastiest foods ever created on planet earth. They are flowering plants that belong to the heath family, which also include cranberry, bilberry, azalea, mountain laurel, and rhododendron. Found in clusters, blueberries can grow in varying sizes ranging from a small pea to a marble. These deep-colored berries grow in a plethora of colors, from blue to maroon to purple-black, with a white-gray wax “bloom” covering the surface that acts like a protective coat. Not just that they are yummy and sumptuously irresistible, blueberries have some fantastic health benefits to their credit. Take a look at them as you scroll through the following sections.



A native to North America, blueberries belong to the genus Vaccinium that comprises of about 30 different species with each one of them growing across various regions. For centuries, early settlers in America plucked blueberries from forests and bogs and consumed them either fresh or preserved for later use. The Northeast Native American tribes cherished blueberries and hence, most of the folklore started developing around these areas. They were used as a staple ingredient in food and medicines. They were mostly incorporated in the preparation of soups, stews, and various other foods. Found only in the wild, blueberries were not cultivated until the beginning of the 20th century. As such, they were commercially available in the markets only from 1916. Efforts from Elizabeth White and Dr. Frederick Coville encouraged domestication of wild blueberry which resulted in the present cultivated blueberry industry. Till date, North America is the world’s leading producer of blueberries, accounting for almost 90% of the total world production. It is a rare fruit grown in Europe and has been recently introduced in Australia.


Health Benefits of Blueberry


  • Of all the fresh fruits available, blueberries contain the highest amount of antioxidants, including anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper, selenium, zinc, and iron. All these nutrients combine to boost the immune system and prevent various infections.

  • Laden with numerous antioxidants and ranked number 1 in the world of antioxidants, blueberries are essential for neutralizing free radicals that can cause aging and diseases.

  • Researches indicate that blueberries are capable of playing a significant role in reducing one of world’s greatest health challenges - obesity. Regular consumption of blueberries reduces belly fat and risk factors for cardiovascular disease and metabolic syndrome. Men, suffering from heart diseases, who have drunk blueberry juice for three weeks showed improvement in their glucose and insulin levels.

  • The presence of certain compounds, like Pterostilbene and Ellagic Acid, make blueberries an excellent medicine for cancer patients. They have been studied for preventing and curing cancer of colon, liver, and ovary.

  • Certain bacteria, like b-coli accumulates along the lining of the inner walls of the urinary tract resulting in infections which, in turn, causes inflammation, burning sensation during passage of urine, and other complications. Surprisingly, intake of blueberries inhibits the growth of such bacteria, thereby preventing such infections.

  • Blueberry extract contains high amounts of compounds called anthocyanosides, which are known for slowing down virtual loss. As such, they are believed to prevent or delay all age related ocular problems, namely, macular degeneration, cataract, myopia and hypermetropia, dryness, and infections, especially those concerned with the retina.

  • The anti-oxidative properties of blueberries help in boosting the enzymes that are responsible for developing new nerve cells in the brain. Besides, they help in protecting the brain from oxidative stress and Alzheimer’s or dementia. They are a proven remedy for reversing memory loss.

  • Due to the high fiber content, brilliant antioxidants, and ability to dissolve the bad cholesterol, blueberry is regarded as an ideal dietary supplement for curing many heart diseases and strengthening the cardiac muscles.

  • Blueberries slow down the breakdown of bones that generally occur after menopause in women just like estrogen does in building bones. Hence, they are helpful for battling against osteoporosis.

  • A great remedy for diarrhea and constipation, blueberries benefit the digestive system and reduce inflammation due to the presence of tannins in them.


Blueberry Nutrition Facts


Amount: 1 cup

Total Weight: 148 g


Basic Components

1.1 g
125 g
0.4 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
21 g
Dietary Fiber
3.6 g
15 g

Fats & Fatty Acids

Total Fat
488 mg
Saturated Fat
41 mg
Monounsaturated Fat
70 mg
Polyunsaturated Fat
216 mg
Omega-3 Fatty Acids
86 mg
Omega-6 Fatty Acids
130 mg
Vitamin A
80 IU
Vitamin C
14 mg
Vitamin E
844 mcg
Vitamin K
29 mcg
55 mcg
61 mcg
619 mcg
Vitamin B6
77 mcg
8.9 mcg
Pantothenic Acid
184 mcg
8.9 mg
414 mcg
8.9 mg
18 mg
114 mg
1.5 mg
237 mcg
84 mcg
497 mcg
0.15 mcg

How many calories in blueberries (per 100 gm)

Blueberries have about 57 calories per 100 gm of weight.


How to Buy Blueberries


  • While selecting blueberries from the fruit section of the market, pick up those that are ripe and have a uniform color with a whitish bloom. Remember that blueberries do not continue to ripen after harvesting. Hence, avoid choosing soft, watery, or moldy blueberries.

  • Always choose blueberries that are free from moisture as water can cause them to decay too soon.

  • If you are choosing the canned varieties, pick up a can and gently shake it. Feel the blueberries to move freely; if they do not, then they are soft and damaged or moldy. Thus, place it back in the rack and pick up another one that indicates packed blueberries.

  • While purchasing frozen blueberries, shake the bag to feel the movement of the berries. If they move freely and are not clumped together, you have picked up the right bag. Time to put it in your shopping trolley!


Blueberry Storage Tips


  • To store ripe blueberries, place them unwashed in a container covered with a clear wrap and transfer into the refrigerator. This way, they will keep fresh for about two weeks, though they should be consumed within a few days.If you happen to leave the blueberries at room temperature for more than a day, you will find them spoiled immediately.Blueberries are an excellent option for freezing. However, this may slightly change the texture and flavor compared to their original harvest state, though they can still be equally enjoyed.If you wish to freeze them, simply put them in a plastic bag, unwashed, for storage in the freezer. Blueberries last up to a year in the freezer. If you wash them, the skin will become tough.When you have to consume blueberries stored in the freezer, thaw them to room temperature and rinse them thoroughly. Thereafter, you can enjoy gobbling down fresh berries.

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