Blueberries Nutrition

Blueberries are perhaps the most popular fruit among consumers, and for good reason! They boast an impressive array of nutrients and health benefits. Let’s explore everything you need to know about blueberries.


Nutrition Facts about Blueberries

Blueberries are low in calories and contain almost no fat, cholesterol or sodium. They also contain fiber, which helps to reduce cholesterol and prevent diabetes. Blueberries are rich in vitamins and minerals, including vitamin C, manganese and folate. A 1 cup (250g) serving of blueberries provides 8% of the daily value of vitamins A and C, 25% of manganese and 9% of folate. Vitamin A is essential for eyesight, immune function and maintaining healthy skin, while vitamin C is essential for the immune system and reducing the risk of cancer. Blueberries are an excellent source of fibre, which assists in reducing cholesterol, blood sugar and insulin levels in the body. They are also an excellent source of potassium, which helps to regulate blood pressure and maintain healthy blood pressure levels.

6 Ways to Enjoy Blueberries


- Blueberry Pies: Blueberries are a delicious ingredient for both sweet and savoury pies. Try blueberry pie, blueberry muffins or blueberry pancakes. You can also use blueberries as a topping on cereals, yoghurt and ice cream. 

- Blueberry Smoothies: Blueberries are great for making smoothies. Add 1 cup (250g) of frozen blueberries, 1 cup (250ml) of natural yoghurt, 1 banana, 2 cups (500ml) of almond milk and ice. You can also try adding a few drops of blueberry or vanilla flavour syrup or extract. 

- Blueberry Muffins: Blueberries are a great ingredient for making muffins. You can make muffins with almond, coconut or soy milk and with any desired flavour. Try the blueberry muffin recipe. 

- Blueberry Oatmeal: Blueberries are great for making oatmeal. Add 1 cup (250ml) of non-dairy milk and 1 cup (125g) of oats and mix well. You can also add blueberries as a topping to oatmeal. 

- Blueberry Pancakes: Blueberries are a delicious ingredient for making pancakes. You can make pancakes with almond or coconut milk and add blueberries as a topping. 

- Blueberry Salad: Blueberries are a great addition to salads. Try making a blueberry salad or adding blueberries as a topping to a fruit salad.

Tips for Storing and Preparing Blueberries

- Blueberries can last for up to two weeks if placed in the fridge. To prolong their freshness, you can also place blueberries in a container with a lid. 

- Rinse blueberries thoroughly and pat dry with paper towels or a clean kitchen cloth. This helps to remove excess water from blueberries, which can cause discolouration as well as decrease freshness. 

- Blueberries can be stored in an airtight container for up to two weeks. When storing blueberries for a longer period of time, you can also add blueberry juice to prolong shelf life. 

- To prepare blueberries, simply follow the same procedure you would for rinsing and cleaning other berries. Blueberries can be eaten raw or used in recipes. 

- If you are planning to consume blueberries soon after purchasing them, place them in the fridge. This helps to keep blueberries fresh for a longer period of time.

You might like: