Blueberries — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 57 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 15 g | 5.45% |
| Fiber | 2 g | 7.14% |
| Sugars | 10 g | 20% |
| Glycemic Index | 53 | - |
| Protein | 1 g | 2% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Blueberries are a good source of vitamin C. Recent research has shown that blueberries may help prevent urinary tract infection.
Encyclopedia of Foods. A Guide to Healthy Nutrition
53
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in antioxidants, particularly anthocyanins, which help protect the body from free radicals and reduce the risk of chronic diseases.
- Supports brain health by improving memory and cognitive function due to their high antioxidant content.
- Promotes cardiovascular health by improving blood circulation and reducing the risk of heart disease.
- Contains vitamins and minerals such as Vitamin C, Vitamin K, and manganese, which are essential for overall health and well-being.
- Supports digestive health due to their high fiber content, promoting regular bowel movements and a healthy gut microbiome.
Health risks
- Pesticide exposure as conventional blueberries may contain residues from pesticides used during cultivation, which can pose health risks over time.
- Allergic reactions in rare cases, where individuals might experience symptoms like itching, swelling, or difficulty breathing after consuming blueberries.
- Gastrointestinal discomfort including bloating, gas, or diarrhea if consumed in large quantities, especially for those with a sensitivity to high-fiber foods.
- Blood sugar levels impact, as blueberries contain natural sugars, which may need to be monitored by individuals with diabetes or other blood sugar-related conditions.
How to choose blueberries
Blueberries should be firm, plump, and uniformly deep blue with a naturally shimmery surface. They should show no signs of mold or softness. Gently shake the container; freely moving berries indicate they are firm and not moldy.
Reject blueberries that are shriveled or dull in color, signs they are old and less flavorful. Avoid containers with juice stains or excess moisture, which can promote mold growth.
How to store blueberries
To maintain their freshness, blueberries should be kept in the refrigerator in a shallow container. It's best to leave them unwashed until you're ready to consume them to minimize moisture and reduce the risk of mold. When stored properly, blueberries can remain fresh for 1-2 weeks.
Moisture is the primary threat to fresh blueberries, so refrain from washing them prior to storage. Using airtight containers is not advisable since blueberries require some airflow. Additionally, store them away from strong-smelling foods to avoid any unwanted flavor absorption.
✅ Extra Tip
How long do they last?
Blueberries can last for 1-2 weeks in the refrigerator. For longer storage, they can be frozen and kept for up to 10-12 months. Spread them out on a baking sheet to freeze individually before transferring to a sealed container or bag for the best results.
What to do with leftovers?
Leftover blueberries can be enjoyed in many different ways. Add them to smoothies for a fruity boost, or mix them into pancakes, muffins, or scones for a delicious treat. Blueberries are also excellent in salads, where they add a pop of color and natural sweetness.
Use blueberries to make a blueberry sauce for pancakes, waffles, or ice cream, or bake them into a pie or cobbler for a classic dessert. If you have an abundance, try making homemade blueberry jam or freezing them for later use. Blueberries can also be mixed into yogurt or oatmeal for a nutritious breakfast, or blended into a refreshing sorbet or ice cream. For a savory option, add blueberries to a grain salad with quinoa or couscous, or use them in a sauce for grilled meats like chicken or pork.
👨⚕️️ Medical disclaimer
How blueberries support specific health conditions
Blueberries are packed with antioxidants, particularly anthocyanins, which support brain health by reducing oxidative stress and improving memory. They also promote heart health by lowering blood pressure and cholesterol levels. Blueberries are rich in vitamin C, supporting immune health, and their fiber content aids in digestive health by promoting regular bowel movements.
Discover products from other categories
Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
Get the top-rated shopping list app
blueberries