The Nutritional Breakdown of 35g of Blueberries
When looking to manage calorie intake, it's helpful to understand the nutritional contribution of smaller food portions. A 35-gram serving of fresh, raw blueberries is a fantastic example of a food that delivers a significant nutritional punch for a minimal amount of calories. This is roughly equivalent to a small handful of berries.
Macronutrients at a Glance
A 35g serving of raw blueberries provides a straightforward macronutrient profile, primarily consisting of carbohydrates. The breakdown is as follows:
- Calories: Approximately 20 calories
- Carbohydrates: 5 grams
- Dietary Fiber: 1 gram
- Sugars: 3 grams
- Protein: 0.3 grams
- Fat: 0.1 grams
This composition shows that blueberries are a low-fat, low-protein food source, deriving most of their energy from natural sugars and fiber. The 1 gram of fiber is particularly beneficial for a serving this size, aiding in digestion and promoting a feeling of fullness.
Vitamins, Minerals, and Antioxidants
Beyond the basic macronutrients, 35g of blueberries also contributes a range of micronutrients that are crucial for overall health. They are especially noted for their high antioxidant content, primarily from a group of flavonoids called anthocyanins.
Lists of nutrients in 35g blueberries:
- Vitamin K: Approximately 7 mcg (6% of the Daily Value)
- Vitamin C: Approximately 3 mg (4% of the Daily Value)
- Manganese: Approximately 0.1 mg (5% of the Daily Value)
- Copper: Approximately 0.02 mg (2% of the Daily Value)
- Potassium: 27 mg (1% of the Daily Value)
Fresh vs. Frozen Blueberries: A Calorie Comparison
When it comes to nutrition, a common question is whether fresh or frozen produce is superior. For blueberries, the nutritional profile is very similar, especially regarding calories. Freezing preserves the nutrient content, and unless added sugars are included in the process, the calorie count remains largely unchanged.
Comparison Table: Fresh vs. Frozen Blueberries (per 35g)
| Nutrient | Fresh (approx.) | Frozen (approx.) |
|---|---|---|
| Calories | 20 kcal | 18 kcal |
| Carbohydrates | 5 g | 4 g |
| Fiber | 1 g | 1 g |
| Sugar | 3 g | 3 g |
| Fat | 0.1 g | 0.2 g |
As the table indicates, the difference is negligible. The slight variation often depends on ripeness and variety, but for all practical purposes, fresh and frozen unsweetened blueberries can be treated as calorically equivalent.
Health Benefits Beyond the Low Calorie Count
Blueberries are widely celebrated as a 'superfood,' and for good reason. Their health benefits extend far beyond their low-calorie nature. These benefits are tied to their rich antioxidant and phytonutrient content.
List of key health benefits:
- Antioxidant Protection: Anthocyanins give blueberries their vibrant color and help protect the body's cells from damage caused by free radicals.
- Heart Health: The antioxidants and fiber content may help lower blood pressure and LDL ('bad') cholesterol, supporting overall cardiovascular health.
- Brain Function: Studies have shown that the antioxidants in blueberries may accumulate in areas of the brain critical for intelligence, potentially improving memory and cognitive function.
- Blood Sugar Regulation: Despite containing natural sugars, blueberries have a low glycemic index and are a good choice for those monitoring their blood sugar levels.
- Bone Strength: Blueberries provide a good source of vitamin K, which plays an essential role in maintaining bone health.
- Digestive Health: The dietary fiber content aids in maintaining a healthy digestive system and promoting regularity.
How to Incorporate 35g of Blueberries into Your Diet
Adding this small serving of blueberries to your daily routine is incredibly simple. You can enjoy them in a variety of ways to boost your nutrient intake.
Serving Suggestions:
- As a Snack: Simply eat a small handful of fresh blueberries on their own.
- In Yogurt or Oatmeal: Sprinkle them over your morning cereal, yogurt, or oatmeal for a burst of flavor and nutrients.
- In Smoothies: Add a small amount to your favorite smoothie recipe for a vibrant color and extra health benefits.
- In Salads: Toss 35g of fresh blueberries into a green salad for a sweet, refreshing taste.
- As a Topping: Use them as a topping for pancakes, waffles, or a healthy dessert.
Conclusion: A Small Serving with a Big Impact
To conclude, how many calories are in 35g of blueberries? The answer is a very modest 20 calories for a fresh, raw serving. This low-calorie count, combined with a dense nutritional profile, makes blueberries an excellent choice for a healthy diet. They offer significant benefits for heart, brain, and digestive health, all while being a delicious and versatile ingredient. Whether fresh or frozen, a small handful of these berries is a simple way to add powerful antioxidants and essential vitamins to your daily intake.
For more detailed nutritional information, visit Healthline's comprehensive guide on the topic: Blueberries 101: Nutrition Facts and Health Benefits.
