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U.S. Highbush Blueberry Council

Blueberry Nutrition

Plump, juicy, and sweet, with vibrant colors ranging from deep purple-blue to blue-black and highlighted by a silvery sheen called a bloom, blueberries are one of nature’s great treasures. Though miniature in size, they are also proof that, when it comes to nutrition, good things really do come in small packages. With 80 calories per cup, virtually no fat and low in sodium, blueberries offer many nutritional benefits. Here’s the skinny on blueberry nutrition:

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Blueberries are packed with vitamin C nutrition.

In just one serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement. 1 Vitamin C is necessary for growth and development of tissues and promotes wound healing. 2

Blueberries are a good source of dietary fiber.

A handful of blueberries can help you meet your daily fiber requirement.Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster. 3 ,4 

Blueberries are high in manganese.

Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein. 5
 
Get the lowdown on blueberry nutrition below, and download more information about the health benefits of blueberries from our library.

Footnotes:

  1. National Nutrient Database for Standard Reference. Release 26 U.S. Department of Agriculture-ARS 2011.
  2. MedLine Plus Database: Vitamin C.
  3. Medline Plus Database: Dietary Fiber
  4. FDA Guidance for Industry: A Food Labeling Guide (11. Appendix C: Health Claims).
  5. MedLine Plus Database: Manganese

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