Calories in Blueberries

One of the most important facts to know about blueberries is that their calorie count is low. So you can enjoy treating yourself with these berries, without having to worry about the calories you are putting in. The period from May to October is considered to be the time when these berries are at their best. As you must be knowing, this fruit grows in clusters, and their size may range from that of a pea to that of a marble. As the name suggests, they wear a blue shade, but may also grow in maroon to purple-black.

Calories in Fresh and Dried Blueberries

The table below gives you the calorie count on dried and fresh blueberries for different serving size.

Type	Serving Size	Calorie Count
Fresh, raw	1 ounce (28 g)	16
Fresh, raw	1 cup (148 g)	84
Dried	1/4 cup (40 g)	140

Serving size: 1 cup (148 g).
Note: the percentage values are based on a 2000 calorie diet.

Nutrients	Values
Sodium	1 mg
Total Carbohydrate	21 g (7 %)
Dietary fiber	4 g (14%)
Sugars	15 g
Protein	1 g (2%)
Vitamin A	79.9 IU (2%)
Vitamin C	14.4 mg (24%)
Vitamin E	0.8 mg (4%)
Vitamin K	28.6 mcg (36%)
Vitamin B1 (Thiamin)	0.1 mg (4%)
Vitamin B2 (Riboflavin)	0.1 mg (4%)
Vitamin B3 (Niacin)	0.6 mg (3%)
Vitamin B6 (Pyridoxine)	0.1 mg (4%)
Vitamin B9 (Folate)	8.9 mcg (2%)
Pantothenic Acid	0.2 mg (2%)
Calcium	8.9 mg (1%)
Iron	0.4 mg (2%)
Magnesium	8.9 mg (2%)
Phosphorous	17.8 mg (2%)
Potassium	114 mg (3%)
Zinc	0.2 mg (2%)
Copper	0.1 mg (4%)
Manganese	0.5 mg (25%)
Selenium	0.1 mcg (0%)
Total Omega-3 fatty acids	85.8 mg
Total Omega-6 fatty acids	130 mg

Blueberry calories, 1 cup (148 g) = 84 (as mentioned in the table)

Blueberries Health Benefits

• Blueberries are rich in antioxidants (known as anthocyanins ). These help in preventing free radical damage to the cells and tissues thus, helping in reducing risks of cataracts, hemorrhoids, peptic ulcers, heart diseases and even certain types of cancers.
• Blueberries are known to be 38% more effective than red wine in providing the body with protection against cardiovascular disorders. And all thanks to their antioxidant agents.
• People who love munching on blueberries, have better night vision than those who do not. The berries also help the eyes adjust to excessive glare.
• With age the brain becomes vulnerable to develop conditions such as Alzheimer's disease or dementia. Researches conducted in animal testing, showed that regular intake of these berries help in reducing the effects of all such conditions. It is purported that humans can also gain similar health benefits.
• Certain types of antioxidants in the berries promote gastrointestinal health.

And to conclude, blueberries are also purported to impart protection to the body from ovarian and colon cancer. So enjoy blueberries and live healthy!