Blueberries are one of the world’s most beloved super foods and with good reason.
This berry is packed with antioxidants.
100g of blueberries provides our bodies with the same amount of antioxidants as five portions of different fruits and vegetables.
They contain polyphenols that protect us from the signs of aging; are full of flavonoids that can themselves protect against cancer and heart disease and have compounds that help to lower bad cholesterol.
But regardless of all these benefits, for people wanting to lose weight keeping track of calorie intake can seem essential.
Luckily, the calorie content in blueberries is very low.
(Photo: Jeff Kubina. via flickr/CC Attribution)
How Many Calories in Blueberries
There are around 17 calories in 15 fresh blueberries (just over 30g), which means there are 56 calories in 100g of blueberries.
How many calories in a cup of blueberries?
Sometimes it’s easier to think in terms of real-life measurements rather than weight, so with that in mind, there 83 calories in a cup of blueberries (about 145g).
When considering our all-important ‘5-a-day’ guidelines often state that one portion should be about half a cup or four heaping tablespoons.
This translates to roughly 41 calories worth of blueberries.
Other guidelines suggest a ‘small cup’ or 100g is the recommended size for a portion of blueberries.
Blueberries have moderately low levels of sugar compared to many other fruits, with wild blueberries containing slightly less sugar than commercially cultivated ones.
Adding blueberries to everyday life
Blueberries can be added to our diet in a whole host of ways, some of which are more healthy than others.
Personally, I like to add them to natural yoghurt in the morning to make a delicious, fresh breakfast.
Calorie content in yoghurt varies hugely, with Greek yoghurt tending to be lower in calories – so make sure you read the label.
If yoghurt isn’t for you blueberries can be added to porridge for a fruity twist to this breakfast classic. Not sweet enough? Add a spoon of honey to sweeten.
Of course blueberries can be eaten alone as a snack throughout the day, or as part of a fruit salad.
Blueberries’ rich texture also make them a delicious addition to fruit smoothies, with super-food smoothies and shakes often being staple additions to health food restaurants menus, so why not dig out the blender and get creative.
How many calories in a blueberry muffin?
Last, but definitely not least, are blueberry bakery products.
Muffins, pancakes, cheesecake – all delicious but not the healthiest way to get blueberries into your diet.
That being said, we all need sweet treats from time to time and blueberry muffins are hard to resist.
They do however vary hugely in their calorie content, anywhere from 120 calories to 400 per serving.
Look out for low-fat versions, or have a go at baking them yourself following a low-calorie recipe.
The same goes for cheesecake, low-fat cream cheese will make a big difference to how much of an indulgence a slice becomes.
Another benefit of making these recipes at home is being able to use fresh blueberries rather than those which have been through commercial processing.
Health Benefits of Blueberries
Findings show that increased consumption of blueberries and strawberries was associated with a slower rate of memory decline in older women. A greater intake of anthocyanidins and total flavonoids was also associated with reduced memory decline. Researchers observed that women who had higher berry intake had delayed memory decline by up to two and a half years. …Read more at Berries keep your brain sharp.
Blueberries make an excellent addition to any diet; their health benefits are numerous; they’re delicious and they are relatively low in sugar and calories.
Buy them fresh and add them to your diet whichever way you prefer!
*This article was written by guest author, Amy Corcoran.