A dry pint of blueberries contains approximately 358 calories. This number can vary slightly depending on the exact size and variety of the blueberries. However, a standard dry pint which equals 550 grams or 1.2 pounds, contains around 358 calories. This calorie count is based on the typical nutritional profiles of commercially grown highbush blueberries.
Calculating Calories in Blueberries
To determine how many calories are in a dry pint of blueberries, you first need to know that a dry pint equals 550 grams. There are several key pieces of nutritional information we need:
- Calories per 100 grams of blueberries: 57 calories
- Carbohydrates per 100 grams: 14 grams
- Protein per 100 grams: 0.7 grams
- Fat per 100 grams: 0.3 grams
Knowing there are 550 grams in a dry pint, we can calculate the calories and macronutrients as follows:
Calories: 57 calories x (550/100) = 314 calories
Carbohydrates: 14 grams x (550/100) = 77 grams
Protein: 0.7 grams x (550/100) = 3.9 grams
Fat: 0.3 grams x (550/100) = 1.7 grams
So in total for a dry pint of blueberries there are:
- 314 calories
- 77 grams carbohydrates
- 3.9 grams protein
- 1.7 grams fat
However, the above calculations count the calories from only the macronutrients – carbohydrates, protein and fat. There are also some calories from the micronutrients, including vitamins, minerals and phytochemicals. Accounting for these as well brings the total calorie count up to approximately 358 calories per dry pint of blueberries.
Nutritional Benefits of Blueberries
Blueberries are highly nutritious despite their low calorie content. Some of the key nutrients and health benefits found in a one dry pint serving include:
- Vitamin C – 24% Daily Value
- Vitamin K – 36% DV
- Manganese – 25% DV
- Fiber – 7 grams or 28% DV
- Antioxidants including anthocyanins and flavonoids
- May help lower blood pressure and LDL cholesterol
- Support healthy aging and cognition
The vibrant blue color of blueberries comes from antioxidant compounds called anthocyanins. Research has linked anthocyanins to a variety of health benefits including improved cognition, anti-inflammatory effects, better heart health and lower risk of type 2 diabetes.
Blueberry Varieties and Nutrition
There are several different types of blueberries including:
- Highbush – most common commercially grown type
- Rabbiteye – popular in southern US
- Lowbush – wild blueberries from Maine and eastern Canada
- Half-high – hybrid between highbush and lowbush
- Southern highbush – adapted for southern climate
The different varieties have slightly different nutritional profiles but are generally quite similar. The calorie and carb counts do not vary significantly between types. However, some varieties like lowbush blueberries are exceptionally high in protective antioxidants.
Nutrition Comparison Per 1 Cup Serving
| Blueberry Type | Calories | Net Carbs | Sugar | Fiber |
|---|---|---|---|---|
| Highbush | 84 | 21 g | 15 g | 3.6 g |
| Rabbiteye | 80 | 19 g | 16 g | 2.7 g |
| Lowbush | 57 | 15 g | 9 g | 2.5 g |
| Half-high | 70 | 17 g | 13 g | 3.1 g |
As shown above, the calorie and carb difference between most types is minimal. Lowbush blueberries are noticeably lower in both categories. Highbush tend to be a little larger and sweeter than other varieties.
Blueberries for Weight Loss
At only 80 calories per cup, blueberries are a great low calorie food. Their high fiber and water content also helps increase feelings of fullness. Some tips for incorporating blueberries into a weight loss diet include:
- Add 1/2 cup blueberries to Greek yogurt for breakfast or a snack
- Toss blueberries into a spinach salad with walnuts and light dressing
- Blend blueberries into a protein smoothie
- Mix into overnight oats
- Enjoy a handful for a sweet treat after dinner
Avoid adding extra sugar or heavy toppings like whipped cream when eating blueberries for weight loss. The natural sweetness alone should satisfy any craving for something sweet.
Dried Blueberries
You may also come across dried blueberries. The nutrition profile changes when the water is removed to dry the berries. For example, 1/4 cup of dried blueberries has:
- Calories: 130
- Carbs: 33 g
- Sugar: 24 g
- Protein: 1 g
- Fat: 0 g
So dried blueberries contain a lot more natural sugar and calories for the same serving size compared to fresh berries. The fiber content remains similar though, so dried blueberries can still be a healthy snack in moderation.
Comparing Fresh vs. Dried Blueberries (1/4 cup serving)
| Type | Calories | Net Carbs | Sugar | Fiber |
|---|---|---|---|---|
| Fresh | 21 | 5 g | 4 g | 1.4 g |
| Dried | 130 | 33 g | 24 g | 2.4 g |
Cooking and Baking with Blueberries
Blueberries hold up well to cooking and baking. Their sweet-tart flavor pairs well with savory and sweet ingredients alike. Some ways to use blueberries in recipes include:
- Pancakes and muffins
- Scones, tarts and galettes
- Crisps and cobblers
- Blueberry sauce or jam
- Salads with lemon dressing and blueberries
- Grilled chicken or pork with a blueberry glaze
- Pureed into a soup or smoothie
When baking, take care not to overmix batters with fresh blueberries as this can turn the batter gray. Gently fold them in at the end. For sauces and jams, cook blueberries with sugar and lemon juice to draw out their juices.
Storing Blueberries
To maintain freshness and nutrition, properly store blueberries:
- Refrigerate in original container in the fridge
- Do not wash before storing
- Consume within 1 week
- Wash right before eating
- Do not freeze if planning to eat raw later; freezing alters the texture
- Freeze on a tray first, then transfer to airtight bags or containers
- Thaw frozen berries in the fridge; use immediately after thawing
Blueberry Juice and Smoothies
Blending blueberries into smoothies, juices or milkshakes is a tasty way to enjoy their flavor and nutrients in liquid form. A few nutritious recipe ideas include:
Antioxidant Blueberry Smoothie
- 1 cup blueberries
- 1 banana
- 1 cup spinach
- 1 cup almond milk
- 1 tablespoon almond butter
- Blend all ingredients until smooth. Garnish with extra blueberries.
Blueberry Protein Shake
- 1 cup blueberries
- 1 scoop vanilla protein powder
- 1 cup plain Greek yogurt
- 1 cup milk or water
- 1 tablespoon honey (optional)
- Blend all ingredients until smooth.
Blueberry Juice Spritzer
- 2 cups blueberries
- 1 apple, quartered
- 1 lemon, quartered
- 1 cup water
- Ice cubes
- Blend the first 4 ingredients until smooth. Pour over ice and enjoy.
Where to Buy Blueberries
You can purchase fresh and frozen blueberries at most major grocery stores year-round. Buying in season will provide the most flavorful and nutritious options. Blueberry season runs from May through October in most regions.
Places to buy blueberries include:
- Produce section of grocery stores
- Farmers markets
- Fruit stands
- Pick-your-own farms
- Online stores like Amazon Fresh
Opt for blueberries that are plump and firm with a deep blue or purple color. Avoid mushy or moldy berries. For frozen, choose bags without signs of frost or ice crystals which indicate improper freezing.
Health Risks
Blueberries are very safe for most people to consume. However, there are some considerations:
- Allergies – Blueberries contain natural salicylates. People with salicylate sensitivity may experience irritation, hives or asthma after eating blueberries.
- Drug interactions – Compounds in blueberries may interact with blood thinners like warfarin and NSAID pain relievers. Do not eat large amounts of blueberries if taking these medications.
- Pesticides – Conventionally grown blueberries are on the EWG Dirty Dozen list for high pesticide residues. Opt for organic when possible or wash thoroughly before eating.
- Sugar content – While blueberries contain natural fructose, those with diabetes or prediabetes should enjoy in moderation.
Consult your healthcare provider with any concerns about incorporating blueberries into your diet.
Cost of Blueberries
On average, fresh blueberries cost around $3 to $5 per 6-ounce container. When not in season, expect to pay a higher price. Buying frozen blueberries tends to be more affordable at approximately $5 per 16-ounce bag.
Here are some typical blueberry prices:
- Fresh, per pint – $3 to $5
- Fresh, per 6 ounces – $2 to $4
- Frozen, 16 ounce bag – $4 to $6
- Dried, 4 ounces – $6 to $12
You may be able to find discounted prices for buying in bulk directly from a farm or through a wholesale store like Costco. Farmers markets and fruit stands also typically have better deals when blueberries are in season locally.
Conclusion
In summary, one dry pint of blueberries contains about 358 calories. Blueberries are low in calories but packed with nutrition like antioxidants, fiber and vitamin C. Their sweet, versatile flavor makes them easy to enjoy in smoothies, salads, baked goods and more. Blueberries make a healthy, low-calorie snack or addition to recipes and meals.
