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| These berries were grown two blocks from my house. I get them every year from the organic farm |
Blueberries have a lot of good qualities:
One cup of fresh blueberries contains:
- 84 calories
- 0 g of cholesterol
- 1.1 g of protein
- 0.49 g of fat
- 21.45 g of carbohydrates
- 3.6 g of dietary fiber
- 14.74 g of total sugars
That same one-cup serving provides:
- 24 percent of daily vitamin C
- 5 percent of daily vitamin B6
- 36 percent of daily vitamin K
Blueberries also provide:
- 9 milligrams (mg) calcium
- 0.41 mg of iron
- 114 mg of potassium
- 9 mg of magnesium
- 18 mg of phosphorus
- 1 mg of sodium
- 0.24 mg of zinc
- 9 mg of folate
Blueberries also contain copper, beta-carotene, folate, choline, vitamins A and E, and manganese.
As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compounds
The large quantities of bioactive compounds place blueberries high on the Aggregate Nutrient Density Index (ANDI). This index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity.
Foods with the most nutrients per calorie have the highest rankings, and blueberries are placed among the top fruits and vegetables for nutrient density, with an ANDI score of 132.
ANDI is one of several rating systems for food nutrition, but further research is needed to determine the role of specific foods in disease prevention.
