Blueberries Nutritional Profile
Energy value (calories per serving): Low
Saturated fat: Low
Major vitamin contribution: Vitamin C
Major mineral contribution:
the Nutrients in Blueberries
Blueberries have some protein and a little fat. They have no starch
but do contain sugars and dietary fiber—primarily pectin, which
dissolves as the fruit matures—and lignin in the seeds. (The difference
between blueberries and huckleberries is the size of their seeds;
blueberries have smaller ones than huckleberries.)
One-half cup fresh blueberries has 1.5 g dietary fiber and 9.5 mg.
vitamin C (18.8 percent of the RDA).
Most Nutritious Way to Serve Blueberries
Fresh, raw, or lightly cooked.
Look for: Plump, firm dark-blue berries. The whitish color on the
berries is a natural protective coating.
Avoid: Baskets of berries with juice stains or liquid leaking out of
the berries. The stains and leaks are signs that there are crushed (and
possibly moldy) berries inside.
Cover berries and refrigerate them. Then use them in a day or two.
Do not wash berries before storing. The moisture increases the chance
that they will mold in the refrigerator. Also, handling the berries can
damage them, tearing cells and releasing enzymes that will destroy
Do not store blueberries in metal containers. The anthocyanin
pigments in the berries can combine with metal ions to form dark,
unattractive pigment/metal compounds that stain the containers and the