Fruit
Blueberries
High concentration of anthocyanins, the antioxidant pigments that give them their color.
Nutrition facts
Serving: 1 cup (150 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Protein | 1.1 g | |
| Carbs | 21.8 g | |
| Fibre | 3.6 g | 13 % |
| Sugars | 15 g | 15 % |
| Fat | 0.5 g | 1 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 2 mg | 0 % |
| Vitamin K | 29 µg | 24 % |
| Manganese | 1 mg | 22 % |
| Vitamin C | 15 mg | 16 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The blue pigments (anthocyanins) sit in the skin: weight for weight, small wild (lowbush) blueberries contain more than large cultivated ones, because they have more skin per gram.
- Frozen blueberries keep most of their vitamins and pigments: the freezer bag is as good as the in-season basket.
Preparation
Raw or frozen, they keep everything. Cooked (muffins, compote, jam), heat breaks down some of the anthocyanins and vitamin C; the fibre stays.
To mention to a professional
- If you take warfarin, keep your intake steady rather than large amounts on some days, and mention it to your professional.
Sources
- Blueberries, raw
- USDA FoodData Central, SR Legacy (Blueberries, raw)
- Prior et al., 1998 (Journal of Agricultural and Food Chemistry, anthocyanins in wild and cultivated blueberries)
- Bouzari et al., 2015 (Journal of Agricultural and Food Chemistry, vitamins in fresh and frozen fruit)
- Patras et al., 2010 (Trends in Food Science and Technology, heat stability of anthocyanins)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.