Calories In Blueberries: Nutrition Facts and Benefits

Calories In Blueberries
Calories In Blueberries

Blueberries are sweet and nutritious. They pair perfectly with yogurt or sprinkled on top of your favorite cereal.

Blueberries grow on flowering shrubs and are typically small (about 0.5 inches in diameter).

Blueberries are first green but then mature to a blue or purple hue as they become more ripe. There are so many benefits to this beloved berry.

Blueberry Nutrition Facts

Blueberries are a healthy addition to any meal or eaten as a snack. Below are the nutrition facts for a serving of fresh, raw blueberries.

One cup of blueberries contains:

  • 84 calories 
  • protein: 1 g 
  • total fat: 0 g
  • saturated fat: 0g
  • carbohydrate: 21 g 
  • fiber: 3.5 g 
  • sugar: 15 g 
  • sodium: 1 mg

A cup of blueberries contains 24% of your Vitamin C daily value or 14 mg. It also boasts 36 percent daily values for vitamin K, and 25% of your manganese daily values.

They also contain small amounts of vitamins A and E, the B vitamins, as well as minerals like calcium, iron, magnesium, phosphorus, potassium, zinc, and copper (1).

A portion or serving of fresh blueberries is about 1 cup.

How Many Calories Are in a Single Blueberry?

A single blueberry contains less than 1 calorie. In fact, there are only 39 cal in 50 blueberries (1.

How Many Calories Are in a 1/2 Cup of Blueberries?

There are only 42 calories in a 1/2 cup of fresh blueberries (1).

There are very few calories in blueberries. They have no total fat, 0 g saturated fat, and no cholesterol.

They contain little protein but offer a good amount of fiber (3.5 grams per cup).

They also contain very little sodium (1 mg). They also contain a good amount of vitamins and minerals, as well as antioxidants.

What Happens If You Eat Blueberries Everyday?

Blueberries contain few calories, along with a good dose of dietary fiber, vitamins, minerals, and antioxidants. Adding blueberries to your chia pudding, oatmeal, or yogurt every morning will offer you a host of health benefits.

They are a good source of vitamin C, which helps boost immunity. Adding just a handful to your diet can help you fulfill over 20 percent daily values of your vitamin C.

There are no known negative impacts from eating a serving of blueberries every day.

While they are a good source of nutrients and antioxidants, they offer very little protein. There are few calories in blueberries, but a good amount of fiber, little protein, 0 g of fat.

Blueberries also offer a modest amount of carbohydrates, which make them a good energy source.

Are Blueberries Good for Weight Loss?

Diets rich in fruits and vegetables have been linked to weight loss and maintaining a healthy weight.

Blueberries are mostly water, which may also aid with weight loss. When evaluating the blueberry, calories are low, and they are a good source of fiber. They also contain plenty of nutrients, they are a welcome addition to any diet or meal plan.

There is no known link that blueberries in and of themselves cause weight loss, but they can be included in a healthy meal pattern that has been linked to a healthy weight and good health outcomes.

Blueberries Health Benefits

Blueberries offer a host of health benefits. Often referred to as a “superfood,” They contain powerful antioxidants and have been linked to heart and brain health.

How many calories in blueberries
Calories In Blueberries

1. Full of Antioxidants

Blueberries are a renowned powerhouse of antioxidants. Antioxidants fight against free radicals and other reactive species in the body that are thought to contribute to the development of certain kinds of cancer and heart disease, as well as aging (2).

Blueberries some of the highest antioxidant activity of commonly consumed fruits (3). They’ve been found to be high in flavonoids, a type of antioxidant (4).

Polyphenols are a type of flavonoid.

Antioxidants also tamp down inflammation in the body. Diets high in antioxidants have been linked to helping a variety of inflammatory conditions. They also improve overall health.

Bottom Line: Numerous studies have linked antioxidants to prevention or improvement of a variety of inflammatory conditions like heart disease, certain cancers, and more.

2. Blue Brain Booster

Due to their antioxidant content, blueberries may help with certain conditions affecting memory and cognition. Berries have been found to help with memory and learning in animal studies. This is due possibly to polyphenols interacting with aging neurons, and reducing stress on cellular signals in the brain (5).

One study found that drinking blueberry juice daily improved memory function. It is thought the anthocyanins, a polyphenol, and antioxidant that gives blueberries their blue hue, is responsible (6).

Another study found that adults that ate blueberries and strawberries had slower rates of cognitive decline and aging by up to 2.5 years (7).

More studies are needed to isolate exactly how these powerful compounds are improving memory and cognition, but it appears that regularly including blueberries in your diet may be give your brain a boost.

Bottom Line: The antioxidants in blueberries have been linked to improve memory function and cognition.

3. Keeps Heart Healthy

Blueberries may also be good for your ticker. Several studies have shown the positive impact these little berries may have on blood pressure and heart health.

Antioxidants, like those found in blueberries, have been found to be helpful in protecting blood vessels. Resveratrol, flavonoids, and anthocyanins have been found to improve heart health, and all of these polyphenols are found in blueberries (8).

Numerous studies have demonstrated the importance of polyphenols in promoting cardiovascular health and have underscored the positive role these compounds play in limiting the effects of aging.

Antioxidants have been gaining recognition as a way of reducing oxidative stress in blood vessels, thereby improving overall blood vessel health and function (8).

In addition to its noteworthy and acclaimed presence in red wine, resveratrol is found in red grapes, blueberries, peanuts, hops, pistachios, as well as cranberry and grape juices. The most widely consumed berries in America are the blueberry, blackberry, raspberry, cranberry, and strawberry (8).

These berries are all a great source of antioxidants.

Berries have shown substantial benefits for heart health, compared to other fruits. Studies have found that blueberries improve metabolic syndrome, inflammation, and lipid peroxidation in both men and women (9).

One study found that taking blueberry extract daily improved blood pressure in both men and women (10).

Additionally, another study suggests that a high intake of anthocyanins may reduce heart attack risk in young women (11). Blueberries are a great source of anthocyanins.

These studies point to the powerful antioxidants found in blueberries, highlighting their positive impact on brain and heart health.

Bottom Line: Blueberries are a rich source of antioxidants, many of which have shown promise in keeping the heart healthy and reducing the risk of cardiovascular disease.

Final Word

Blueberries are a beloved fruit. They are an easy and delicious addition to cereal, oatmeal, yogurt, or baked goods.

While blueberries are low in calories, they offer a good amount of fiber and a host of vitamins, minerals, and antioxidants. Owing to their rich antioxidant content, blueberries have been shown to improve brain and heart function and may help with other inflammatory processes as well.

They are a great addition to any meal pattern or diet.

References

  1. USDA Nutrition Data, Blueberries (raw). https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Prior RL, Cao G. Analysis of botanicals and dietary supplements for antioxidant capacity: a review. J AOAC Int. 2000 Jul-Aug;83(4):950-6. https://www.ncbi.nlm.nih.gov/pubmed/10995120
  3. Wolfe KL, et al. Cellular antioxidant activity of common fruits.J Agric Food Chem. 2008 Sep 24;56(18):8418-26. doi: 10.1021/jf801381y. Epub 2008 Aug 30.https://www.ncbi.nlm.nih.gov/pubmed/18759450
  4. Rodriguez-Mateos A, et al. Procyanidin, anthocyanin, and chlorogenic acid contents of highbush and lowbush blueberries. J Agric Food Chem. 2012 Jun 13;60(23):5772-8. doi: 10.1021/jf203812w. Epub 2012 Jan 24.https://www.ncbi.nlm.nih.gov/pubmed/22175691
  5. Willis LM, Shukitt-Hale B, Joseph JA. Recent advances in berry supplementation and age-related cognitive decline. Curr Opin Clin Nutr Metab Care. 2009 Jan;12(1):91-4.https://www.ncbi.nlm.nih.gov/pubmed/19057194
  6. Krikorian R, et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 Apr 14; 58(7): 3996–4000. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
  7. Devore E, et al. Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology; July 2012, Vol 71, Issue 1 pg 135-143. https://www.ncbi.nlm.nih.gov/pubmed/22535616
  8. Khurana S, et al. Polyphenols: Benefits to the Cardiovascular System in Health and in Aging. Nutrients. 2013 Oct; 5(10): 3779–3827.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820045/
  9. Basu A, et al. Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. J Nutr. 2010 Sep;140(9):1582-7. 2010 Jul 21.https://www.ncbi.nlm.nih.gov/pubmed/20660279
  10. McAnuity LS, et al. Six weeks daily ingestion of whole blueberry powder increases natural killer cell counts and reduces arterial stiffness in sedentary males and females. Nutr Res. 2014 Jul;34(7):577-84.Circulation. 2013 Jan 15;127(2):188-96. https://www.ncbi.nlm.nih.gov/pubmed/25150116 
  11. Cassidy A, et al. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. CIRCULATION. https://www.ncbi.nlm.nih.gov/pubmed/23319811
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