Quick Answer
There are 84 calories and 1.1 grams of protein in 1 cup (148 grams) of raw blueberries. Blueberries are a nutritious fruit that are low in calories and fat but provide fiber, vitamin C, vitamin K and manganese. One cup of blueberries has 21% of the daily value for fiber and 24% of the DV for vitamin C.
Calories in Blueberries
Blueberries are low in calories, with only 84 calories in 1 cup (148 grams) of raw blueberries. This calorie count is for fresh, uncooked blueberries with no added sugars or oils.
Here is the calorie breakdown for 1 cup of blueberries (148g):
| Nutrient | Amount | Calories |
|---|---|---|
| Total Fat | 0.5g | 4 |
| Carbohydrates | 21.4g | 86 |
| Protein | 1.1g | 4 |
| Total Calories | — | 84 |
As you can see from the table, the majority of calories in blueberries come from carbohydrates. Blueberries contain 21.4 grams of carbs per serving, which accounts for 86 calories. They contain minimal fat and protein.
In terms of daily calorie intake, 1 cup of blueberries contributes only 4% of calories to a standard 2,000 calorie diet. This makes them a great low-calorie fruit option for weight management or weight loss diets. The fiber and water content add bulk and help fill you up, while delivering minimal calories.
Calories in Different Types of Blueberries
There can be slight differences in calories for different types, sizes and preparations of blueberries:
– Wild blueberries: 57 calories in 1 cup
– Cultivated blueberries: 84 calories in 1 cup
– Small wild blueberries: 40 calories in 1 cup
– Large cultivated blueberries: 91 calories in 1 cup
– Frozen blueberries: 96 calories in 1 cup
– Canned blueberries in syrup: 167 calories in 1 cup
Wild blueberries tend to be smaller and have fewer calories per serving than cultivated blueberries. Processing and preserving blueberries increases their calorie content slightly due to changes during processing.
Protein in Blueberries
In addition to being low in calories, blueberries contain a small amount of protein.
Here is the protein breakdown for 1 cup (148g) of blueberries:
| Nutrient | Amount | Protein (g) |
|---|---|---|
| Protein | 1.1g | 1.1 |
One cup of blueberries contains 1.1 grams of protein. This accounts for 2% of the Daily Value (DV) for protein.
Blueberries contain minimal protein compared to foods like meat, eggs, and legumes. Fruits generally are not a significant source of protein in the diet.
However, the small amount of protein in blueberries can contribute to your daily protein intake goals, along with other protein-rich foods.
1.1 grams of protein accounts for about 2% of the recommended daily intake of 46-56 grams of protein for most adults. Athletes or those looking to build muscle may need up to 0.7 – 1 gram per pound of body weight.
So while blueberries aren’t a high protein food, their protein content can complement other sources of protein in your diet like meat, dairy, beans, and protein powder or supplements.
Amino Acid Profile
Here is the amino acid profile in 1 cup (148g) of blueberries:
| Amino Acid | Amount (mg) |
|---|---|
| Tryptophan | 12 |
| Threonine | 35 |
| Isoleucine | 33 |
| Leucine | 48 |
| Lysine | 29 |
| Methionine | 15 |
| Cystine | 15 |
| Phenylalanine | 37 |
| Tyrosine | 35 |
| Valine | 27 |
| Arginine | 33 |
| Histidine | 15 |
| Alanine | 26 |
| Aspartic acid | 37 |
| Glutamic acid | 43 |
| Glycine | 29 |
| Proline | 40 |
| Serine | 32 |
Blueberries contain small amounts of all essential amino acids as well as some non-essential amino acids. Leucine, glutamic acid, and aspartic acid are the most abundant.
While blueberries don’t compare to complete protein foods like meat and eggs, they can contribute to your total daily amino acid intake along with other plant and animal sources.
Micronutrients in Blueberries
In addition to calories and protein, blueberries provide a range of vitamins, minerals and antioxidants:
| Micronutrient | % Daily Value |
|---|---|
| Vitamin C | 24% |
| Vitamin K | 36% |
| Manganese | 25% |
| Fiber | 21% |
| Copper | 6% |
| Vitamin B6 | 5% |
| Folate | 6% |
| Iron | 5% |
| Magnesium | 5% |
Some key micronutrients provided by blueberries include:
– Vitamin C – Blueberries are high in vitamin C, providing 24% of the DV per serving. Vitamin C functions as an antioxidant and supports immune health.
– Vitamin K – They contain 36% of the DV for vitamin K, which plays a role in blood clotting.
– Manganese – Blueberries are a good source of manganese, which supports bone health and metabolism. They provide 25% of the DV.
– Fiber – With 3.6 grams of fiber per serving, blueberries provide 21% of the daily fiber recommendations. Fiber aids digestion and heart health.
– Anthocyanins – Blueberries contain antioxidant compounds called anthocyanins, which give them their blue color. Anthocyanins help reduce inflammation and may lower risk of chronic illnesses.
So blueberries provide a range of important vitamins, minerals, fiber and antioxidants despite their low calorie content. Adding a serving of blueberries to your diet is an easy way to boost your nutrient intake.
Health Benefits of Blueberries
Here are some of the evidence-based health benefits associated with eating blueberries:
May Improve Heart Health
– The fiber, vitamin C, vitamin K and anthocyanins in blueberries support cardiovascular health. Blueberries may help lower blood pressure and oxidative stress.
– One study in postmenopausal women found that daily blueberry consumption for 8 weeks lowered blood pressure by 5-6% and improved vascular function.
May Lower Risk of Diabetes
– Research shows links between eating blueberries and improved insulin sensitivity and lower risk of type 2 diabetes.
– In a large study of over 200,000 people, those who ate at least 2 servings per week of berries like blueberries had a 23% lower risk of developing type 2 diabetes.
Supports Brain Health
– Animal and human studies show that blueberries may benefit the brain in several ways. They appear to improve memory, learning, and motor skills by reducing inflammation and oxidative stress in the brain.
– Increased anthocyanin intake from blueberries has been associated with slower rates of cognitive decline in older adults.
May Protect Against Cancer
– The antioxidants in blueberries, including vitamin C, vitamin K, manganese and anthocyanins, may help neutralize free radicals and lower inflammation involved in cancer development.
– Some population studies link higher blueberry intake with reduced risk of certain cancers like colon cancer. More research is needed to confirm cancer protective effects.
Supports Digestion
– With 21% of the daily fiber recommendations in one serving, blueberries promote healthy digestion and regularity. Fiber helps add bulk to stools.
– The antioxidants in blueberries also help reduce inflammation in the digestive tract. Some studies show potential benefits for conditions like ulcerative colitis.
Easy to Add to Your Diet
Blueberries are versatile and easy to incorporate into your diet or recipes:
– Add fresh or frozen blueberries to smoothies, oatmeal, yogurt, cottage cheese, or pancake batter
– Use blueberries in muffins, scones, pies and other baked goods
– Make a simple blueberry sauce to top waffles, ice cream, or cheesecake
– Mix into a spinach or kale salad for color and flavor
– Enjoy a handful for a snack, or combine with nuts and cheese for a protein-rich snack
– Blend into a salsa or chutney as a topping for fish or chicken
– Simmer blueberries down into a jam or compote
With so many health benefits and easy ways to eat them, blueberries are worth adding to your diet on a regular basis. Just one cup a day provides important nutrients and antioxidants.
Should You Rinse Blueberries?
Since blueberries have a porous surface, they should always be rinsed before eating to remove any bacteria or residues.
Here are some tips for effectively rinsing blueberries:
– Place blueberries in a colander and rinse under cool running water. Gently toss and spin the colander to rinse all surfaces of the berries.
– Alternatively, place blueberries in a bowl and cover with cold water. Swirl berries around gently, then lift out of the water. Pour out the water and repeat the rinsing process two to three times total.
– Pat blueberries dry with a paper towel before eating or using in recipes. Cut or damaged berries should be discarded as bacteria can enter the interior.
– Frozen blueberries should also be rinsed before or after thawing. Place frozen berries in a colander under cool water to rinse and thaw at the same time.
Washing blueberries eliminates bacteria, pesticide residues, and natural mold that may develop. Rinsing also removes any stray stems or leaves.
Do Blueberries Lose Nutrients When Frozen?
Freezing blueberries does not significantly change their nutrient content. Frozen blueberries maintain nearly the same nutrient and antioxidant profile as fresh berries.
However, some minor differences in frozen versus fresh blueberries include:
– Vitamin C – Freezing may destroy small amounts of vitamin C. Frozen blueberries contain around 18 mg vitamin C per cup, compared to 14 mg when fresh. Still an excellent source at over 20% DV.
– Anthocyanins – Freezing often increases availability of antioxidant compounds like anthocyanins as freezing breaks down plant cell walls.
– Fiber – Fiber content remains unchanged when frozen compared to fresh.
– Calories – Frozen blueberries contain slightly more calories per volume due to moisture loss. About 96 calories per cup versus 84 when fresh.
– Texture – Freezing causes damage to cell walls, resulting in a softer texture when thawed.
Overall, frozen blueberries retain the majority of nutrients, including antioxidants, as fresh blueberries. Freezing is a healthy way to preserve blueberries for future smoothies, oatmeal, baking and more.
Dried Blueberries vs. Fresh
Unlike frozen blueberries, drying blueberries does significantly affect their nutritional content:
– Calories and carbs increase dramatically due to water loss. Dried blueberries contain over 3 times as many calories as fresh – 347 calories per cup dried versus 84 calories per cup fresh.
– Dried blueberries lose some vitamin C during processing but retain vitamins like A, B6 and K.
– Fiber content increases to over 7 grams per cup when dried (versus 3.6 grams fresh).
– Dried blueberries develop a chewy, concentrated texture and a more intense sweet flavor.
– Potassium levels increase in dried blueberries.
Dried blueberries make a convenient snack but are much higher in sugar and calories than fresh berries due to their dehydrated state. Enjoy them in moderation and aim to get nutrition primarily from fresh or frozen blueberries.
Blueberries vs. Raspberries vs. Blackberries
How do blueberries compare to other popular berries?
| Nutrient | Blueberries | Raspberries | Blackberries |
|---|---|---|---|
| Calories | 84 | 64 | 62 |
| Net Carbs | 14.5g | 5.4g | 4.9g |
| Fiber | 3.6g | 8g | 7.6g |
| Sugar | 10.4g | 4.4g | 4.2g |
| Vitamin C | 24% DV | 54% DV | 50% DV |
While all three are low-calorie, high-fiber fruits, raspberries and blackberries contain fewer net carbs and less sugar than blueberries per serving. Raspberries provide the most vitamin C.
However, blueberries have the most antioxidant power, especially from anthocyanins. The choice between the three berries depends on your taste preferences and nutrition goals.
Conclusion
Blueberries are low in calories but packed with nutrition and antioxidants. One cup contains only 84 calories yet provides 21% of the daily fiber, 24% vitamin C, and beneficial compounds like anthocyanins.
Research shows blueberries may help reduce risk of heart disease, diabetes, brain decline, digestive issues and even some cancers.
While they are low in protein at 1.1 grams per serving, blueberries provide small amounts of amino acids and complement protein intake from other foods.
Blueberries are versatile to use in smoothies, salads, baked goods, cereals, yogurt and more. Choose fresh, frozen or dried blueberries to boost your daily nutrition. Rinse fresh blueberries before eating and aim to have a serving or two each day.