Don’t let their miniature size fool you – blueberries are proof that, when it comes to health benefits, good things really do come in small packages.
They’re low in fat and sodium, have just 80 calories per cup1 and contain a category of phytonutrients called polyphenols. This group includes anthocyanins (163.3 mg/100 g), which are compounds that give blueberries their blue color.2
How the combination of all of the nutrients in this powerful little berry can be good for us is the subject of ongoing scientific research. For more information, see our Health Research section.
Blueberries are a good source of Vitamin C and are high in manganese.1 Vitamin C is necessary for growth and development of tissues and promotes wound healing.3 Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein.4
Blueberries are also a good source of dietary fiber.1 Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster.5, 6
Plus, one easy way to make sure you’re eating a balanced diet is to fill at least half of your plate with a rainbow of fruits and vegetables … and blueberries provide that perfect shade of blue!
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
- USDA Database for the Flavonoid Content of Selected Foods, Release 3.1 (2014).
- MedLine Plus Database: Vitamin C.
- MedLine Plus Database: Manganese
- Medline Plus Database: Dietary Fiber
- FDA Guidance for Industry: A Food Labeling Guide (11. Appendix C: Health Claims).