Recipe Image.
Food

Blueberries

Foods / Blueberries

About This Food

Description

Blueberries contain more disease-fighting, age-proofing antioxidants than practically any other fruit or vegetable, including nutritional powerhouses such as kale, broccoli, and oranges.

Ranking at the top of the list of 40 fruits and vegetables tested for their antioxidant potential, the blue phytonutrients in blueberries -anthocyanins -are likely responsible for much of the berry's healing power.

Blueberries (along with strawberries and blackberries) also contain ellagic acid, which has anti-cancer properties and provide high amount of the soluble fiber called pectin.

Estimated Glycemic Load=4
Antioxidant Score (ORAC)=6,552

Selecting & Storing

Choose blueberries that are firm, uniform in size and indigo blue with a silvery frost. Discard shriveled or moldy berries. Do not wash until ready to use, and store (preferably in a single layer) in a moisture-proof container in the refrigerator for up to 5 days. When choosing frozen blueberries, shake the bag to ensure the berries move freely. If not, the thawed and were refrozen.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • VitaminC
  • VitaminK
  • Manganese
Good Source of
  • Fiber
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Corn
  • No Yeast
  • No Peanuts
  • No Nightshade
  • No Legumes
  • No Grains
  • No Seeds
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 84

Omega-6 / Omega-3 ratio: 2 : 1

Macronutrients
Amount
Total Fat
0.49 g
Saturated Fat
0.04 g
Monounsaturated Fat
0.07 g
Polyunsaturated Fat
0.22 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
86 g
ALA
86 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
21.45 g
Net Carbohydrate
17.9 g
Sugars
14.74 g
Fiber
3.55 g
Protein
1.1 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
79.92 IU
2%
Vitamin C
14.36 mg
24%
Vitamin D
0 IU
0%
Vitamin E
0.84 IU
3%
Vitamin B6
0.08 mg
4%
Vitamin B12
0 mcg
0%
Vitamin K
28.56 mg
36%
Folate
8.88 mcg
2%
Niacin
0.62 mg
3%
Riboflavin
0.06 mg
4%
Thiamin
0.05 mg
3%
Choline
8.88 mg
2%
Minerals
Calcium
8.88 mg
1%
Copper
0.08 mg
4%
Iron
0.41 mg
2%
Magnesium
8.88 mg
2%
Manganese
0.5 mg
25%
Phosphorous
17.76 mg
2%
Potassium
113.96 mg
3%
Selenium
0.15 mcg
0%
Sodium
1.48 mg
0%
Zinc
0.24 mg
2%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
47.36 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
118.4 mcg
Lycopene
0 mcg

Related Recipes

Why You Need a Personalized Diet

Cras justo odio, dapibus ac facilisis in, egestas eget quam. Nullam id dolor id nibh ultricies vehicula ut id elit.