Blueberries are a nutritious fruit that are low in calories. In this article, we will discuss how many calories are in blueberries and provide a detailed breakdown of their nutritional information.
How Many Calories Are in 1 Cup of Blueberries?
One cup of fresh blueberries (about 148 grams) contains:
- 84 calories
- 0.5 grams of fat
- 21 grams of carbohydrates
- 3.6 grams of fiber
- 15 grams of sugar
- 1 gram of protein
- 24% of the Recommended Daily Intake (RDI) for vitamin C
- 36% of the RDI for vitamin K
- 5% of the RDI for iron
- 5% of the RDI for potassium
So in summary, one cup of fresh blueberries contains 84 calories and provides a good source of vitamins, minerals, and fiber.
Calories in Different Types of Blueberries
The specific calorie count can vary slightly depending on the type of blueberry:
Fresh Blueberries
- 1 cup: 84 calories
- 1⁄2 cup: 42 calories
- 10 blueberries: 8 calories
Frozen Blueberries
- 1 cup: 96 calories
- 1⁄2 cup: 48 calories
- 10 frozen blueberries: 9 calories
Dried Blueberries
- 1 cup: 428 calories
- 1⁄4 cup: 107 calories
- 10 dried blueberries: 43 calories
Dried blueberries are significantly higher in calories because the water has been removed, concentrating the natural sugars.
Blueberry Nutrition Facts
Here is the nutrition information for 1 cup (148g) of fresh blueberries:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 84 | 4% |
| Fat | 0.5g | 1% |
| Carbohydrates | 21g | 7% |
| Fiber | 3.6g | 14% |
| Sugars | 15g | |
| Protein | 1g | 2% |
| Vitamin C | 14.4mg | 24% |
| Vitamin K | 28.6mcg | 36% |
| Manganese | 0.3mg | 16% |
| Iron | 0.4mg | 5% |
As you can see, blueberries provide 4% of the Daily Value for calories and are an excellent source of fiber, vitamin C, vitamin K, and manganese.
Benefits of Blueberries
Blueberries are considered a superfood because they provide many health benefits beyond their low calorie content. Some of the key benefits include:
- Antioxidants – Blueberries contain antioxidants called anthocyanins that protect cells from damage and may lower inflammation.
- Improved heart health – Compounds in blueberries may reduce risk factors for heart disease like high blood pressure and high cholesterol.
- Better brain function – The antioxidants in blueberries may boost cognition and improve memory.
- Blood sugar control – Despite being sweet, blueberries have a low glycemic index and may regulate blood sugar levels.
- Digestive health – The fiber in blueberries promotes good gut bacteria and regularity.
- Cancer prevention – Antioxidants in blueberries may lower the risk of certain cancers.
- Healthy skin – Blueberries protect collagen and prevent skin damage from UV rays, promoting youthful skin.
The many health benefits of blueberries are attributed to their unique combination of essential vitamins, minerals, fiber, and disease-fighting phytonutrients.
Tips for Adding More Blueberries to Your Diet
Here are some easy ways to incorporate more blueberries into your diet and benefit from their nutrition:
- Sprinkle fresh or frozen blueberries on oatmeal, yogurt, cottage cheese, or cereal
- Blend blueberries into smoothies, juices, or protein shakes
- Mix blueberries into pancake or waffle batter
- Toss blueberries into green or fruit salads
- Use blueberries as a topping for waffles or pancakes
- Stir blueberries into plain Greek yogurt with a drizzle of honey
- Make homemade blueberry muffins, scones or bread
- Add blueberries to homemade trail mix with nuts and seeds
- Make a simple blueberry sauce to top desserts by simmering with a bit of water and sweetener
- Keep a bag of frozen blueberries on hand for easy snacks
Blueberries can be enjoyed year-round as they are available fresh during the summer months and frozen throughout the winter. Take advantage of their availability and incredibly low calorie content to reap their many health benefits.
Should Blueberries be Avoided on Low-Carb or Keto Diets?
Since blueberries contain 21 grams of carbohydrates per cup, some people on very low-carb or ketogenic diets may want to moderate their portions. However, blueberries can still be incorporated into low-carb eating plans in smaller amounts.
For example, 1/2 cup of blueberries contains 10.5 grams of carbs, so this would be an appropriate serving for most low-carb diets. You could also stick to about 10-15 blueberries as a snack, which would provide less than 5 grams of carbs.
Blueberries are also relatively low on the glycemic index, meaning they do not spike blood sugar rapidly. For people on the keto diet, blueberries could potentially be consumed in very small portions as an occasional treat.
Some low-carb experts also recommend pairing blueberries with foods high in fat or protein, such as plain Greek yogurt or cottage cheese. This helps slow down the absorption of the fruit sugars.
So in summary, blueberries do not necessarily need to be avoided completely on low-carb or keto diets. Paying attention to portion sizes and enjoying them as an occasional treat is a smart strategy.
Comparing Calories in Blueberries and Other Berries
Looking at the typical calorie content per cup, blueberries are on the lower end for berries:
| Berries | Calories per 1 Cup |
|---|---|
| Blueberries | 84 |
| Raspberries | 64 |
| Blackberries | 62 |
| Strawberries | 49 |
| Cherries | 97 |
| Cranberries | 51 |
As you can see, blueberries are very comparable to other fresh berries in terms of calories. Berries, in general, provide nutrients and fiber with a relatively low calorie load.
Low Calorie Blueberry Recipes and Snack Ideas
Here are some delicious ways to enjoy blueberries that highlight their nutrition without unnecessary added calories:
Greek Yogurt Blueberry Parfait
Layer plain non-fat Greek yogurt with fresh blueberries and top with a sprinkle of granola or chopped nuts. Sweeten with a drizzle of honey if desired.
Blueberry Smoothie
Blend blueberries, banana, milk of choice, and spinach or kale. Sweeten if needed with honey, stevia or vanilla extract.
Blueberry Overnight Oats
Combine oats, chia seeds, milk, vanilla and blueberries. Refrigerate overnight. Top with nuts in the morning.
Chicken or Fish with Blueberry Salsa
Mix blueberries, diced red onion, lime juice, cilantro, jalapeno and salt. Top baked chicken breast or fish fillets.
Blueberry Quinoa Salad
Toss together cooked quinoa, blueberries, feta cheese, mint, and lemon vinaigrette.
Blueberry Baked Brie
Top a wheel of brie with blueberry preserves or fresh blueberries, wrap in puff pastry and bake.
Should You Avoid Blueberries for Weight Loss?
Blueberries do not need to be eliminated for weight loss diets. In fact, blueberries can be a smart addition to any weight loss plan for the following reasons:
- Low in calories – they provide volume and nutrients without a lot of calories
- High in fiber – the 3.6 grams fiber promotes satiety and digestion
- Nutrient-dense – packed with vitamins, minerals and antioxidants with minimal calories
- Versatile – can be added to many healthy recipes and snacks
- Sweet flavor – can help satisfy sweet cravings in a more nutritious way
As with any food, portion control is key. But about 1 cup of blueberries per day can be incorporated into a reduced calorie diet safely. Their water and fiber content helps provide satiety and satisfaction.
Are Blueberries Good for Weight Loss?
Yes, blueberries can be a smart addition to a weight loss diet. Their combination of nutrients and low calories makes them a perfect food to include for both health and weight management.
Studies have found that eating blueberries may have beneficial effects for weight loss:
- May reduce belly fat – The antioxidants in blueberries may help reduce stubborn belly fat.
- Lower cholesterol – Blueberries can help lower LDL “bad” cholesterol and improve fat burning.
- Regulate fat cell formation – Compounds in blueberries may help convert white fat into calorie-burning brown fat.
- Moderate blood sugar – The fiber and antioxidants in blueberries help control blood sugar spikes.
By incorporating blueberries into meals and snacks, you can add bulk and nutrients without excess calories. Be mindful of portions and avoid blueberries packed with added sugars.
Conclusion
Blueberries are low in calories but high in essential vitamins, minerals, fiber and antioxidants. One cup contains just 84 calories and provides an excellent source of vitamin C, vitamin K, manganese and fiber.
Fresh and frozen blueberries can easily be added to smoothies, yogurt, oatmeal, salads, baked goods and more. Dried blueberries are higher in calories due to their concentrated sugar content.
Blueberries make a nutritious addition to any diet, including weight loss plans. Enjoy them in moderation on low-carb or keto diets. The many health benefits of blueberries make them a superfood worth including in your repertoire.
