Blueberries are not only packed with flavor, but also offer several health benefits due to their nutritional value. The following article provides information on calories in blueberries.
Due to their low calorie count, you can have blueberries without feeling guilty. The period from May to October is considered to be the time when these berries are at their best. They grow in clusters, and their size may range from that of a pea to that of a marble. As the name suggests, these are blue in color, but may also come in maroon or purplish-black.
Calories in Fresh and Dried Blueberries
The table below gives you their calorie count for different serving size.
| Type | Serving Size | Calorie Count |
| Fresh, raw | 1 ounce (28 g) | 16 |
| Fresh, raw | 1 cup (148 g) | 84 |
| Dried | 1/4 cup (40 g) | 140 |
Serving size: 1 cup (148 g).
Note: the percentage values are based on a 2000-calorie diet.
| Nutrients | Values |
| Sodium | 1 mg |
| Total Carbohydrate | 21 g (7 %) |
| Dietary fiber | 4 g (14%) |
| Sugars | 15 g |
| Protein | 1 g (2%) |
| Vitamin A | 79.9 IU (2%) |
| Vitamin C | 14.4 mg (24%) |
| Vitamin E | 0.8 mg (4%) |
| Vitamin K | 28.6 mcg (36%) |
| Vitamin B1 (Thiamin) | 0.1 mg (4%) |
| Vitamin B2 (Riboflavin) | 0.1 mg (4%) |
| Vitamin B3 (Niacin) | 0.6 mg (3%) |
| Vitamin B6 (Pyridoxine) | 0.1 mg (4%) |
| Vitamin B9 (Folate) | 8.9 mcg (2%) |
| Pantothenic Acid | 0.2 mg (2%) |
| Calcium | 8.9 mg (1%) |
| Iron | 0.4 mg (2%) |
| Magnesium | 8.9 mg (2%) |
| Phosphorous | 17.8 mg (2%) |
| Potassium | 114 mg (3%) |
| Zinc | 0.2 mg (2%) |
| Copper | 0.1 mg (4%) |
| Manganese | 0.5 mg (25%) |
| Selenium | 0.1 mcg (0%) |
| Total Omega-3 fatty acids | 85.8 mg |
| Total Omega-6 fatty acids | 130 mg |
Calories in 1 cup (148 g) = 84 (as mentioned in the table)
Health Benefits
- Blueberries are rich in antioxidants called anthocyanins. These help in preventing free radical damage to the cells and tissues, thereby reducing the risk of cataracts, hemorrhoids, peptic ulcers, heart diseases, and even certain types of cancers.
- These are known to be 38% more effective than red wine in providing the body with protection against cardiovascular disorders due to their antioxidant agents.
- People who consume these berries are more likely to have better night vision than those who do not. The berries also help the eyes adjust to excessive glare.
- With age, the risk of dementia increases. Animal studies showed that regular intake of these berries helps in reducing this risk. It is believed that humans can also gain similar health benefits.
Certain types of antioxidants in the berries promote gastrointestinal health, and it is believed that these might lower the risk of ovarian and colon cancer. So enjoy blueberries and live healthy!
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.