How Many Calories Are in Blueberries?
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Other tools you may find usefulBlueberries - a delicious forest and garden fruit with powerful antioxidant potential
American blueberries (tall) are one of the most frequently purchased berries in the summer season. Due to its mild, sweet taste and lack of hard seeds, it is loved by children and adults. From a dietary perspective, blueberries are a highly low-calorie product - 100 grams of fresh fruit contain only 57 kilocalories (kcal). They are characterized by a very high nutritional density and low glycemic load. Blueberries belong to the group of so-called functional foods ("superfoods") due to their incredible concentration of polyphenols and other health-promoting substances.
Our blueberry calorie calculator makes it easier to precisely measure portions of fruit in the kitchen, allowing you to quickly convert grams into glasses, bowls or handfuls along with calculating macronutrients.
Health-promoting properties of blueberries - anthocyanins for eyes and memory
The main advantage of blueberries is the presence ofanthocyanins- organic pigment compounds from the flavonoid group, which give the fruit its characteristic dark blue color. These are some of the strongest natural antioxidants:
- Support for the brain and memory:Studies show that regular consumption of blueberries delays the aging process of the brain, improves short-term memory and cognitive abilities (especially in older people).
- Vision protection:Anthocyanins improve microcirculation in the eyeball, accelerate the regeneration of the visual pigment (rhodopsin) and reduce eye fatigue caused by working in front of a computer.
- Rich in vitamin K and manganese:Vitamin K is crucial for proper blood clotting and bone health, and manganese supports the metabolism of amino acids and carbohydrates.
Table of nutritional values and macronutrients in 100g of fresh blueberries
The table below presents a detailed list of nutrients in 100 grams of fresh blueberries:
| Nutrient | Content in 100g of the product | Role in the human body | Percentage of demand coverage (RDA) |
|---|---|---|---|
| Energy value | 57 kcal | Very low calorie content, perfect snack. | 2.8% (for a 2000 kcal diet) |
| Water | 84.0 g | Cell hydration. | - |
| Carbohydrates | 14.5 g | Mainly fructose and glucose. | 4.8% |
| Dietary fiber | 2.4 g | Supports digestion and satiety. | 9.6% |
| Protein | 0.7 g | Traces of plant protein. | 1.4% |
| Fat | 0.3 g | Virtually fat-free product. | 0.4% |
| Vitamin K | 19.3 mcg | Normal blood coagulation, bone mineralization. | 25.7% (very rich source) |
| Vitamin C | 9.7 mg | Support for immunity and collagen synthesis. | 12.1% |
Frequently asked questions (FAQ)
How many calories are in one cup of blueberries?
A standard glass of blueberries weighs approximately 130 grams. This portion of fruit provides approximately 74-78 kilocalories (kcal).
What is the glycemic index (GI) of blueberries?
The glycemic index of blueberries is 53 (low). Blueberries do not cause sudden fluctuations in blood glucose, so they can be safely consumed by people struggling with insulin resistance and diabetes.
What is the difference between a blueberry and a blueberry?
The blueberry is larger, has light flesh (does not stain the mouth) and has a sweeter taste. The wild blueberry (bilberry) is smaller, has dark purple flesh that strongly stains the lips and hands, and contains a much higher concentration of antioxidants.
Should blueberries be washed before storing in the fridge?
No, blueberries should not be washed before putting in the fridge. Moisture accelerates the development of mold and shortens the freshness of fruit. In addition, washing removes the natural, whitish wax coating on the skin, which protects the fruit against spoilage. Wash blueberries immediately before eating.
Does freezing destroy the nutritional value of blueberries?
Freezing is one of the best ways to preserve blueberries. It causes only minimal losses of vitamin C (approx. 10-15%), while anthocyanins and other valuable polyphenols remain almost completely preserved. Frozen blueberries are a great addition to winter porridges or cocktails.