What is the Blueberry Calorie for 100 GR?
According to My Food Data, 100 grams of blueberries contains 57 calories.
What is the Blueberry Calorie for 1 KG?
The calorie content in 1 kilogram (1000 grams) of blueberries is 570 calories.
What is the Calorie of 1 Blueberry?
The calories in 1 blueberry varies based on the size and type, with Flame Seedless (diameter 17mm, 3.5g) containing 2 calories, Thompson Seedless (diameter 14mm, 2.8g) containing 2 calories, Red Globe (diameter 22mm, 8.1g) containing 5 calories, Crimson Seedless (diameter 14mm, 2.4g) containing 1 calorie, and Fantasy Seedless (diameter 17mm, 4.5g) containing 3 calories. A blueberry typically weighs between 1 gram and 3.5 grams, which contains approximately 2 calories.
What are the Macros of Blueberry?
Blueberries provide different amounts of macros depending on the serving size. One berry contains 0g of fat, 0g of protein, and 0.2g of carbohydrates. Ten berries offer 0.04g of fat, 0.1g of protein, and 1.97g of carbohydrates. A quarter cup (1/4 cup) contains 0.12g of fat, 0.27g of protein, and 5.25g of carbohydrates. Half a cup (1/2 cup) includes 0.24g of fat, 0.54g of protein, and 10.51g of carbohydrates. One cup (1 cup) provides 0.48g of fat, 1.07g of protein, and 21.01g of carbohydrates. One ounce (1 oz) contains 0.09g of fat, 0.21g of protein, and 4.11g of carbohydrates. The macronutrient breakdown is 91% carbs, 5% fat, and 5% protein.
What are the Health Benefits of Blueberry?
Blueberries provide many health benefits, as listed below:
- Helps with Blood Pressure Management: Blueberries may help lower blood pressure, a key risk factor for heart disease. A 2024 review found that consuming blueberries daily for a month significantly improved blood flow and blood vessel dilation, suggesting a positive impact on cardiovascular health.
- Supports Brain Function and Memory: Blueberries contain antioxidants that may protect the brain from oxidative stress, which contributes to aging and cognitive decline. A 2023 study published in The American Journal of Clinical Nutrition, found that consuming blueberry powder equal to about one cup of fresh blueberries daily helped maintain brain function and improve memory in older adults.
- May Support Blood Sugar Control: Blueberries contain anthocyanins, which may help improve insulin sensitivity and glucose metabolism. Despite having moderate sugar content, about 14 grams per cup (150 grams), blueberries' bioactive compounds may aid in blood sugar management. Research suggests that both fresh and freeze-dried blueberries have anti-diabetes effects, potentially lowering the risk of metabolic syndrome and type 2 diabetes.
- Reduces Muscle Damage from Exercise: Strenuous exercise can cause muscle soreness and fatigue due to inflammation and oxidative stress. Blueberry supplements may help minimize muscle damage at a molecular level, reducing soreness and performance loss. A 2018 study found that blueberries improved exercise performance and lowered certain inflammatory markers, supporting faster recovery.
- Rich in Antioxidants: Blueberries rank among the top antioxidant-rich foods, helping protect cells from damage caused by free radicals. High levels of polyphenol antioxidants, especially anthocyanins, contribute to many health benefits, including potential protection against aging and diseases like cancer. A 2004 study published in the National Library of Medicine, found that cultivated blueberries contain 9,019 antioxidants per cup, while wild blueberries have 13,427 antioxidants per cup.
What are the Downsides of Blueberry?
Blueberries are generally healthy to eat and are often referred to as a superfood, but these berries also come with a few drawbacks, including allergic reactions. A 12-year-old Chinese girl experienced a severe anaphylactic reaction after consuming blueberries, marking the first reported case in China. Her symptoms included flushing, hives, vomiting, and fainting within 30 minutes of ingestion and emergency treatment with epinephrine and fluids led to full recovery. She had a history of pollen sensitization and previously experienced a similar reaction. Specific IgE tests confirmed sensitization to lipid transfer protein (LTP), identified as the likely allergen. Prick tests showed positive reactions to blueberries, cherries, kiwifruits, and pears.
Are Blueberries Good for You?
Yes, blueberries are good for you because this fruit is a nutrient-rich superfood packed with antioxidants, vitamins, and fiber that contribute to overall health and well-being. Blueberries are known for lowering blood pressure, improving memory, aiding in exercise recovery, supporting digestion, regulating blood sugar levels, and boosting the immune system. According to Harvard Health, eating a cup of blueberries daily may help manage blood pressure, based on a study published last Feb. 16, 2019, by The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences. A 2011 research suggests that compounds in blueberries known as flavonoids may improve memory in older adults, as well as boost learning and general cognitive function. A 2023 review published in the National Library of Medicine found that eating blueberries improves gut health by improving intestinal morphology, suppressing oxidative stress, and reducing gut permeability.
Are Blueberries Good for Weight Loss?
Yes, blueberries support weight loss because of its low calorie and high fiber content, promoting fullness and reducing overeating. One cup of blueberries contains only 80 calories and 4 grams of fiber, and consuming it regularly boosts metabolism and reduces inflammation. The fiber in the berries supports digestion, while its prebiotics content promotes gut health. In a study conducted in 2023 11 men were required to consume 375g of anthocyanins daily (equivalent to 1 cup of wild blueberries) for two weeks which resulted in increased fat oxidation by 19.7% at 20 minutes, 43.2% at 30 minutes, and 31.1% at 40 minutes of cycling at 65% VO2peak while reducing carbohydrate oxidation by 10.1% at 20 minutes, 19.2% at 30 minutes, and 14.8% at 40 minutes. Lactate levels were also lower with wild blueberry consumption. Overall, the research found that consuming wild blueberries daily increases the body’s ability to use/burn fat during moderate-intensity exercise like cycling while also decreasing carbohydrate use. Findings suggest that wild blueberries support fat metabolism during exercise.
Are Blueberries Bad for You?
No, blueberries are not bad for you. Blueberries are considered a “superfood” due to its high levels of antioxidants, vitamins, and minerals, which has been found to be higher than any other fruit, according to a 2021 study published in National Library of Medicine. Blueberries may help reduce the risk of chronic disease due to the high levels of anthocyanins, which combat oxidative stress and inflammation. A 2020 review published in Advances in Nutrition highlights these compounds as beneficial in fighting chronic disease. Additionally, a 2023 study in The American Journal of Clinical Nutrition found that consuming about 3/4 cup of blueberries daily may lower blood pressure. The fiber in blueberries may also help reduce cholesterol levels, and cognitive function could improve with regular consumption.
How Many Blueberries Should I Eat in a Day?
Eating 1-2 cups of blueberries a day is recommended to reap the benefits of this superfood.
How Many Blueberries Can I Eat in a Day at Most?
There is no set limit on how many blueberries a person can eat in a day, but moderation is key. The U.S. Department of Agriculture (USDA) recommends about two cups of fruit per day, which can include blueberries. This would be roughly 1 to 2 cups of blueberries, depending on individual preferences and dietary needs.
How Does Calorie Change According to Blueberry Types?
The calorie content of blueberries is generally consistent across types but can vary based on preparation. One fresh/raw blueberry has about 1 calorie, and a cup of fresh blueberries contains 80 to 85 calories. Frozen blueberries have a slightly higher calorie count at 79 calories per cup, while sweetened frozen blueberries are much higher at 186 calories per cup. Canned blueberries in water have 93 calories per cup, while canned blueberries in heavy syrup contain 225 calories per cup.
What is the Origin of the Blueberry?
Blueberries are native to North America and have been part of the region's ecosystem for 13,000 years. The first successful cultivation of Highbush blueberries for commercial production occurred in the early 1900s, led by Elizabeth White and USDA botanist Frederick Coville. Their efforts resulted in the first commercial harvest in 1916. Blueberry production expanded significantly throughout the 20th century, with over 200,000 seedlings planted across 13 states by the mid-century. By the 1990s, annual production exceeded 100 million pounds.