An 85g serving of fresh blueberries is a flavorful and low-calorie addition to any diet. This small portion provides a good dose of key nutrients, making it a valuable component of a healthy eating plan. The following details the macronutrients, vitamins, minerals, and powerful antioxidant compounds found in this serving size.
Macronutrients in 85g of Blueberries
For a modest calorie count, 85g of blueberries provides a significant amount of carbohydrates, primarily in the form of natural sugars. The fiber content is also notable for digestive health, while fat and protein are minimal.
Carbohydrates and Fiber
The majority of the caloric content in blueberries comes from carbohydrates. A typical 85g serving contains approximately 12 grams of carbohydrates, including about 8 grams of natural sugars. While the sugar content might seem high, it is balanced by the presence of dietary fiber. This serving size offers roughly 2 grams of fiber, which helps to slow the absorption of sugar and contributes to feelings of fullness.
Protein and Fat
Blueberries are not a significant source of protein or fat. An 85g serving contains about 1 gram of protein and less than half a gram of total fat, making them an ideal food for those focused on low-fat and low-protein dietary plans.
Vitamins and Minerals
Despite their small size, blueberries are packed with essential vitamins and minerals that are important for various bodily functions.
Vitamins
- Vitamin K: A key nutrient for blood clotting and bone health. An 85g serving of raw blueberries provides approximately 14% of the Daily Value for Vitamin K.
- Vitamin C: This powerful antioxidant supports immune function, skin health, and wound healing. An 85g portion contributes about 9% of the Daily Value for Vitamin C.
- Manganese: A trace mineral vital for bone formation and metabolism. Blueberries are an excellent source of manganese, with 85g containing around 12% of the Daily Value.
Minerals
- Potassium: Important for blood pressure regulation, nerve function, and fluid balance. A serving of 85g provides a modest amount of potassium, around 65mg.
- Copper: An essential mineral for iron metabolism and red blood cell formation, present in small but beneficial amounts.
- Phosphorus and Magnesium: These minerals contribute to bone and teeth health, with small quantities found in this serving size.
Potent Antioxidants and Health Benefits
One of the most celebrated aspects of blueberries is their high antioxidant content, specifically the flavonoid anthocyanins, which are responsible for their deep blue color. These compounds play a crucial role in protecting the body from oxidative stress and inflammation.
Anthocyanins
Anthocyanins are powerful phytochemicals with potent antioxidant activity. Research has shown that these antioxidants can have protective effects against chronic diseases, including cardiovascular issues, neurodegenerative disorders, and certain cancers. They work by scavenging free radicals, which are unstable molecules that can damage cells and lead to inflammation.
Comparison of Nutrients in Berries (per 85g)
| Nutrient | Blueberries | Strawberries | Raspberries |
|---|---|---|---|
| Calories | 48 kcal | ~27 kcal | ~44 kcal |
| Carbohydrates | 12 g | ~6.5 g | ~10 g |
| Fiber | 2 g | ~1.7 g | ~5.5 g |
| Sugar | 8 g | ~4.2 g | ~3.7 g |
| Vitamin C | 8 mg (9% DV) | ~50 mg (56% DV) | ~22 mg (24% DV) |
| Vitamin K | 16 mcg (14% DV) | ~1.9 mcg (2% DV) | ~6.6 mcg (5.5% DV) |
| Manganese | 0.3 mg (12% DV) | ~0.24 mg (12% DV) | ~0.59 mg (29.5% DV) |
*Note: Nutritional values can vary based on the berry variety, ripeness, and source. Daily Value (DV) percentages are based on a 2,000-calorie diet.
How to incorporate 85g of blueberries into your diet
Blueberries' versatility makes them an easy addition to meals and snacks. Here are a few simple ideas to enjoy your 85g serving:
- Breakfast: Sprinkle over oatmeal, yogurt, or cold cereal.
- Smoothies: Blend with other fruits, leafy greens, and a liquid base for a nutrient-packed smoothie.
- Snack: Enjoy them on their own as a sweet and satisfying snack.
- Salads: Add a handful to a fresh green salad for a pop of color and flavor.
- Desserts: Fold into pancakes, muffins, or create a simple fruit compote.
Conclusion
In summary, the nutritional value of 85g of blueberries is exceptional for its size. It provides a low-calorie source of carbohydrates, dietary fiber, and notable amounts of Vitamin K, Vitamin C, and manganese. The presence of powerful antioxidants, particularly anthocyanins, further enhances its health-promoting properties. Regular consumption of this small but mighty fruit can be a simple and delicious way to boost your overall nutrient intake and support long-term health. Given their versatility, incorporating blueberries into your daily diet is an easy and effective strategy for healthier eating.
How to Maximize the Benefits
- Choose Fresh and Organic: For the highest antioxidant content, prioritize fresh, uncooked, and organic blueberries whenever possible.
- Freezing: Frozen blueberries retain their nutritional value and are a convenient and often more affordable option.
- Preparation: Avoid high-heat cooking when possible, as heat can reduce the antioxidant content.
