How many calories in blueberries? There are 57 calories in 3.5 oz of blueberries. Blueberries are low in calories and high in nutrients, which is great when it comes to weight loss. Vitamin K in blueberries is important for maintaining positive bone health.
How many calories in blueberries? iStock-photo credit: OSINSKIH Agency
The nutrient health benefits of one 3.5 oz of blueberries are the following:
- Calories- 57
- Water- 84%
- Protein-0.7%
- Carbs- 14.5 grams
- Sugar- 10 grams
- Fiber- 2.4 grams
- Fat- 0.3 grams
Some of the other vitamins and minerals of blueberries is manganese, Vitamin C, Vitamin K, Vitamin A, Vitamin E, Vitamin B6, copper, etc.
Studies have shown that blueberries have the highest antioxidant compounds which means the best ability to fight off free radicals in the body. The glycemic index score of berries is 53. The GI score is a measure of how quickly your blood sugar levels rise.
Various research studies reveal that eating blueberries is linked to lowering the risk of Type 2 diabetes. Some of the compounds such as anthocyanins that are in blueberries have been shown in studies to lower the risk of heart and cardiovascular disease.
The American Cancer Association states that a balanced diet consisting of whole fruits with lots of variety of colors can help reduce the risk of cancer.
A research review on blueberry properties shows that it can have possible beneficial effects on different types of cancer such as ovarian cancer, breast cancer, oral cancer, colon cancer, cervical cancer, leukemia, etc.
The Bottom Line is 3.5 ounce of blueberries contains about 57 calories. So, this makes this fruit a great weight loss snack because it is high in nutrients and low in calories. And one of the reasons why blueberries is so healthy because of the high antioxidant effect which can help reduce the risk of chronic health diseases.
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About Author- Obi Obadike
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References
- Delpino FM, Figueiredo LM, Gonçalves da Silva T, Flores TR. Effects of blueberry and cranberry on type 2 diabetes parameters in individuals with or without diabetes: A systematic review and meta-analysis of randomized clinical trials. Nutr Metab Cardiovasc Dis. 2022 May;32(5):1093-1109. doi: 10.1016/j.numecd.2022.02.004. Epub 2022 Feb 17. PMID: 35282984.
- Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.
- The American Cancer Society- https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html
- USDA- https://fdc.nal.usda.gov/food-details/2346411/nutrients
