How many calories in a sugar free blueberry pie?

Sugar free or no sugar added blueberry pie can be a great option for people looking to reduce their sugar intake while still enjoying a sweet, fruity dessert. Blueberries are naturally low in calories and high in antioxidants, so a sugar free blueberry pie made with fresh or frozen berries can provide a relatively healthy way to satisfy your sweet tooth. But exactly how many calories are in a slice of sugar free blueberry pie? The answer depends on several factors.

Calories in Blueberries

Fresh blueberries contain around 84 calories per cup. This translates to about 21 calories in 1⁄4 cup of blueberries. Frozen unsweetened blueberries have a similar calorie count. So the blueberries themselves contribute minimal calories to a sugar free pie.

Calories in Pie Crust

The biggest determinant of calories in sugar free blueberry pie is the type of crust used. Traditional pie dough made with white flour, butter, and/or shortening is high in calories. For example:

  • A 9-inch pie crust made with 1 1⁄4 cups all-purpose flour contains about 840 calories total or 280 calories per 1/8 slice.
  • Pie crust made with 1 cup all-purpose flour and 1⁄4 cup butter has about 570 calories total or 190 calories per 1/8 slice.

Lower calorie options for pie crust include:

  • A crust made with 1 cup whole wheat flour and 2 tablespoons canola oil has around 330 calories total or 110 calories per slice.
  • Graham cracker crust has about 140 calories per standard pie slice.
  • Prepared vegan or gluten-free crusts vary in calories but average 100-150 per slice.

So a sugar free blueberry pie made with a healthier lighter crust will be lower in calories than one made with classic all-butter pie dough.

Calories in Thickeners

To help thicken and bind the pie filling, most recipes call for a starch like tapioca, flour, or cornstarch. A couple tablespoons of starch adds negligible calories. Thickeners like guar gum or xanthan gum that are sometimes used in gluten-free baking also have minimal effect on calorie counts.

Calories in Sweeteners

One of the biggest ways to reduce calories in blueberry pie is to avoid added sugars. Granulated white sugar has about 16 calories per teaspoon. Replacing it with lower calorie sweeteners can trim calories:

  • Stevia extract has 0 calories.
  • Erythritol has 0.2 calories per gram.
  • Xylitol has 2.4 calories per gram.
  • Monk fruit sweetener has about 1 calorie per teaspoon.

Using one of these sugar substitutes or limiting to a couple tablespoons of maple syrup or honey can help keep calories down in a sugar free pie.

Putting It All Together

So in total, a 1/8 slice of sugar free blueberry pie can range from:

  • 100-150 calories for a slice made with a healthy crust and sugar substitute
  • 200-250 calories for a slice with a graham cracker crust and minimal sweetener
  • 300-350 calories for a slice with a homemade whole wheat crust and some maple syrup
  • 400-500+ calories for a slice made with traditional pie dough and significant honey or maple syrup

Obviously the specific ingredients and portion sizes will affect the totals. But in general, a reasonably sized slice of sugar free blueberry pie with a lighter crust and minimal sweetener provides 200 or less calories.

Tips for Lightening Sugar Free Blueberry Pie

Here are some tips to lighten up your homemade sugar free blueberry pie:

  • Use a pre-made low calorie pie crust, graham cracker crust, or make your own using olive oil instead of butter.
  • Try almond flour, coconut flour, or oat flour in place of some or all of the white flour in homemade crusts.
  • Replace 3⁄4 of the white sugar with erythritol or monk fruit sweetener.
  • Use apple sauce or mashed banana in place of some butter in the crust.
  • Fill any cracks in the bottom pie crust with crushed blueberries before adding the filling to prevent juices leaking out.
  • Let the blueberry filling thicken as it cools to prevent a soggy bottom crust.
  • Serve small slices and top with fresh whipped cream or vanilla Greek yogurt rather than a big dollop of whipped cream.

With the right substitutions and adjustments, you can enjoy sugar free blueberry pie without all the extra calories of traditional recipes.

Nutrition Facts for Sugar Free Blueberry Pie

The nutrition information will vary based on specific ingredients used, but here is the approximate nutrition breakdown for a 1/8 slice of sugar free blueberry pie:

Nutrient Amount
Calories 150
Fat 7g
Carbohydrates 23g
Fiber 2g
Sugar 3g
Protein 3g

As you can see, an average slice of sugar free blueberry pie provides a fair amount of filling fiber, minerals like manganese and vitamin C, while still limiting sugars and total calorie count. Just be mindful of portion size, as it’s easy to overindulge in delicious pie!

Health Benefits of Blueberries

Here are some of the top health benefits the blueberries in sugar free pie provide:

  • Antioxidants – Blueberries contain anthocyanins and other antioxidants that can help counteract oxidative stress and reduce inflammation.
  • Brain health – Eating blueberries may benefit brain function and cognition and help protect against neurodegenerative diseases like Alzheimer’s and dementia.
  • Heart health – The fiber, vitamins, and antioxidants in blueberries may help improve blood pressure, blood sugar, and cholesterol levels.
  • Cancer prevention – Antioxidants in blueberries could help guard against DNA damage that leads to cancer.
  • Digestion – Blueberries provide fiber that promotes good gut bacteria and regularity.

So while sugar free blueberry pie is a treat, it also packs beneficial compounds that can positively affect your health!

Are There Any Downsides to Sugar Free Pie?

Sugar free blueberry pie made with artificial sweeteners or sugar alcohols may cause some digestive issues in sensitive people, especially in large amounts. Some potential side effects include:

  • Bloating
  • Gas
  • Abdominal discomfort
  • Diarrhea

Consuming a reasonable portion is less likely to cause problems. And using natural sugar substitutes like stevia, monk fruit, or small amounts of maple syrup can help minimize adverse effects. As with any food, moderation is key.

What About Calories in a Sugar Free Blueberry Pie Recipe?

It’s simple to make a great tasting sugar free blueberry pie yourself at home. Here is one sample recipe with nutrition info per slice:

Ingredients

  • 1 refrigerated or homemade 9-inch pie crust (120 calories per 1/8 slice)
  • 4 cups fresh or frozen blueberries (84 calories per cup)
  • 2 tablespoons tapioca flour (56 calories per 2 tbsp)
  • 1 tablespoon lemon juice (2 calories per tbsp)
  • 1⁄4 cup erythritol or monkfruit sweetener (24 calories per 1⁄4 cup)
  • 1 teaspoon vanilla extract (12 calories per tsp)
  • 1 teaspoon cinnamon (6 calories per tsp)
  • 1⁄8 teaspoon salt

Instructions

  1. Preheat oven to 375°F. Press pie crust into a 9-inch pie dish. Trim and crimp edges.
  2. In a bowl, mix blueberries, tapioca flour, lemon juice, erythritol, vanilla, cinnamon, and salt until combined.
  3. Pour blueberry mixture into pie crust. Bake for 40-50 minutes until bubbly in center. Allow to cool completely before slicing.
  4. Serve topped with whipped cream or low fat vanilla yogurt if desired.

Nutrition Facts Per 1/8 slice:

Nutrient Amount
Calories 150
Fat 7g
Carbohydrates 23g
Fiber 2g
Sugar 1g
Protein 2g

This simple sugar free blueberry pie recipe gives you all the sweet, fruity flavor you crave with just 150 calories per slice! Adjust the ingredients as needed to suit your dietary needs.

Conclusion

Sugar free blueberry pie can be a delicious lower calorie option for enjoying classic pie flavor. The amount of calories in a slice will depend on the type of crust and sweeteners used. But a reasonable portion made with healthy ingredients totals about 150 calories for 1/8 of a whole pie. Along with fewer calories, sugar free blueberry pie provides beneficial antioxidants, fiber, and nutrients. Be mindful of excessive consumption and potential digestive issues from sugar substitutes. But for an occasional treat, sugar free blueberry pie is a lighter take on a comforting classic dessert.

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