Cratox AI
blueberries raw
🍎

Blueberries, raw

🔥 64 Calories
💪 0.7g Protein
⚡ 14.6g Carbohydrates
🥑 0.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Blueberries, raw
Energy density
Moderate
64 kcal per 100g
Macro energy profile
Carb-led
4% Protein · 91% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 40 · GL 8
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

64
kcal/100g
Protein
0.7g
Carbohydrates
14.6g
Fat
0.3g
Glycemic Index:
40

About Blueberries, raw

Blueberries, raw, are small, round, and typically blue or purple berries that belong to the genus Vaccinium. Originating from North America, they have been cultivated for centuries and are now grown in various temperate regions around the world. Known for their sweet and slightly tart flavor, blueberries are not only a popular snack but also a versatile ingredient in numerous culinary dishes ranging from desserts to salads. Nutritionally, blueberries are low in calories, containing about 64 calories per 100 grams, making them an excellent choice for health-conscious individuals. They are rich in vitamins, especially vitamin C, and boast a high antioxidant content, which helps in combating oxidative stress. With their low fat and moderate carbohydrate content, blueberries can be easily incorporated into a balanced diet, whether fresh, frozen, or dried, and are often used in smoothies, yogurt, or as a topping for cereals.

Health Benefits

Rich in antioxidants, which help reduce oxidative stress.
Supports heart health by lowering blood pressure.
May improve cognitive function and memory.
Helps regulate blood sugar levels.
Contains anti-inflammatory properties for joint health.
Supports healthy digestion due to fiber content.
Aids in weight management due to low calorie density.
May lower the risk of certain chronic diseases.
Supports skin health by combating free radicals.
Boosts immune function due to high vitamin C content.

Recommended Food Pairings

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Yogurt - enhances flavor and adds protein.
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Oatmeal - provides fiber and a balanced breakfast.
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Spinach - adds nutrients and a vibrant color to salads.
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Almonds - healthy fats complement the berries' sweetness.
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Dark chocolate - a delightful treat combining antioxidants.

How to Consume

Serving size
150g, approximately 1 cup of fresh blueberries
Frequency
2-3 times per week
  • •Add to smoothies for a nutritious breakfast.
  • •Top pancakes or waffles with fresh blueberries.
  • •Mix with salads for a sweet twist.
  • •Incorporate into baked goods like muffins.
  • •Enjoy as a healthy snack on their own.

Selection & Storage

How to choose:

  • ✓Select firm berries with a deep blue color for optimal ripeness.
  • ✓Avoid berries with wrinkles or blemishes, as they may be overripe.
  • ✓Check for a white bloom on the skin, indicating freshness.
  • ✓Choose containers that are not stained or leaking to ensure quality.
Storage
Store in a cool, dry place or refrigerate at 0-4°C (32-39°F) with low humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with certain allergies may need to avoid blueberries.
  • ⚠️Those on blood thinners should consult with a healthcare provider due to vitamin K content.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Wash thoroughly to remove pesticide residues or contaminants.

Frequently Asked Questions

How many calories does Blueberries, raw have?

Blueberries, raw contain approximately 64 calories per 100 grams, making them a low-calorie fruit option. They provide essential nutrients while being light on calories, which is ideal for those looking to manage their weight.

Is Blueberries, raw healthy?

Yes, blueberries are considered very healthy due to their high antioxidant content, vitamins, and dietary fiber. They have been linked to various health benefits, including improved heart health, cognitive function, and reduced inflammation.

How should Blueberries, raw be stored?

Blueberries should be stored in the refrigerator at temperatures between 0-4°C (32-39°F) in a dry container. For longer storage, they can be frozen. Ensure they are washed only before consumption to prevent mold.

What are the benefits of eating Blueberries, raw?

Eating raw blueberries provides numerous benefits, including enhanced heart health, improved memory, support for digestion due to fiber, and a high level of antioxidants which may help reduce the risk of chronic diseases.

How much Blueberries, raw can I eat per day?

A recommended daily portion of blueberries is about 150 grams, which is roughly one cup. This amount can help maximize health benefits while fitting into a balanced diet.

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