Blueberry 101: Nutrition Facts and Health Benefits

If you want to learn everything on the blueberry, from its nutrition facts, on how to use it to its health benefits, then this article is for you!

Blueberry comes from the cranberry family, which have more than 150 different species. Be careful as they are not all edible!

Blueberry, also called “brainberries” are known to be one of the best brain food that exist – check our article 8 Brain Foods to Improve Your Memory and Focus to know all the other ones! They are stored with super vitamins, antioxidants and top nutrients.

First, It’s important to know that there are 2 main blueberries types which are the American blueberry and European blueberry, also called bilberry. You’ll see below a deep focus on each of these varieties.

Focus on the American Blueberry

American blueberries come more specifically from North America. They are now cultivated mainly in Canada and the US. You’ll find some in Australia but it’s actually pretty unusual to find some in Europe. Fun fact: Indians from North America were using blueberries to spice pemmican, which is a dried and fat meat.

These blueberries grow in grapes in the wild in the woods or in mountains on shrubs with a maximum height of 30 cm. It exists more than 30 species of these types of blueberries! The fruit is usually pretty small, about the size of pea. However, some specific varieties are flourishing on bigger trees (2 meters) and can grow to the size of a golf ball!

As you may already know, blueberries are naturally sweet and contain really small seeds. Some varieties will have a way sweeter taste than others. For example, lowbush blueberries will have more natural sugar than highbush ones.

Focus on the European Blueberry, or “Bilberry”

European blueberries have their origins in Europe and Asia. They grew in smaller grapes in the wild on bigger trees: between 20 to 60 cm. The green foliage changes to a pretty dark red one during autumn. The grapes appear after the flowering of white flowers.

Note that the European blueberries are pretty similar (in the taste and appearance) to the American ones although they both are different varieties.

Blueberry Nutrition Facts

For 100g of blueberries, you’ll have:

  • Water: 85%
  • Proteins: 0,7g
  • Fats: 0,4g
  • Carbs: 14g
  • Fibers: 2,3g
  • Total calories: 56g

That’s not all, blueberry is a very nutritive fruit, which:

  • Is high in vitamin C, potassium, sodium, fibers
  • Contains several acids, such as oxalic acid, malic acid and citric acid

Top Health Benefits of Blueberries

Tips to Buy, Store, and Cook Blueberry

It’s better to buy blueberries that are fresh and colorful, without any signs of mold.

Regarding the storage, you’ll probably notice that blueberry is a pretty fragile and delicate fruit. You can keep them unwashed in your fridge in order to save them for a few days. If you see that some blueberries are damaged, remove them so that it won’t affect the others. It’s also possible to freeze them once you’ve washed, sorted, and dried them. Note that the taste and texture won’t be the same after, but it’s not an issue if you cook them after.

There are plenty ways to use blueberries:

  • First and easiest one is to simply eat them fresh (just wash them!). What is best than simply grab a hand of these delicious and tasteful fruits if you want a healthy snack?
  • Think about putting them fresh in your morning cereals, fruits salads, and pancakes. So good 🙂
  • You can also cooked them in many deserts. For example, try to add some in your traditional muffins, tarts, cakes or even ice-creams
  • Another tasty way is to prepare it in jam, like your grandma made!
  • Lastly, you can put them in drinks such as smoothies, juice, or fancy cocktails

So no more excuses now and run into the supermarket to fill up your kitchen with this amazing fruit!

And lastly, if you need some inspiration, check out the recipes below! If you create one (or more), don’t hesitate to tag us on Instagram 🙂

4 Healthy Blueberry Breakfasts Ideas You’ll Want to Try

Vegan Blueberry Pancakes

Prep Time15 minsCook Time30 minsTotal Time45 mins
Ingredients
 1 tsp ground flaxseed
 1 tsp coconut oil
 250 ml unsweetened organic soya milk , or almond milk
 1 tsp cider vinegar
 125 g wholemeal flour
 1 tsp golden caster sugar
 1 tsp baking powder
 50 g blueberries , plus extra to serve
 ¼ tsp bicarbonate of soda
 vegetable oil

Ingredients

Ingredients
 1 tsp ground flaxseed
 1 tsp coconut oil
 250 ml unsweetened organic soya milk , or almond milk
 1 tsp cider vinegar
 125 g wholemeal flour
 1 tsp golden caster sugar
 1 tsp baking powder
 50 g blueberries , plus extra to serve
 ¼ tsp bicarbonate of soda
 vegetable oil

Directions

Vegan Blueberry Pancakes

Get the recipe here

Wholegrain Blueberry & Banana Muffins

Prep Time15 minsCook Time30 minsTotal Time45 mins
Ingredients
 225 g self-raising flour
 ¼ cup cup quinoa flour
 ¼ cup coconut sugar
 2 tbsp flaxseeds (linseeds)
  cup cup seed mix (pepitas & sunflower)
 2 large ripe bananas, mashed (you need about 1 cup)
 2 eggs, lightly beaten
 1 cup Greek yoghourt
 1 tbsp olive oil
 125 g blueberries

Ingredients

Ingredients
 225 g self-raising flour
 ¼ cup cup quinoa flour
 ¼ cup coconut sugar
 2 tbsp flaxseeds (linseeds)
  cup cup seed mix (pepitas & sunflower)
 2 large ripe bananas, mashed (you need about 1 cup)
 2 eggs, lightly beaten
 1 cup Greek yoghourt
 1 tbsp olive oil
 125 g blueberries

Directions

Wholegrain Blueberry & Banana Muffins

Get the recipe here

Acai Blueberry Smoothie Bowl

Acai, which is a reddish-purple berry native to Central and South America, is the perfect way to start a busy day! It's full of calcium and vitamin C.

Tip: Top up with some raw coconut and chia seeds

Prep Time11 mins
Ingredients
 ¾ cup nonfat plain Greek yogurt
 3 ½ ounces frozen pure unsweetened acai fruit puree
 ½ cup frozen blueberries
 ½ frozen medium banana
 ½ cup coconut water
 2 tsp fresh raspberries
 2 tsp granola

Ingredients

Ingredients
 ¾ cup nonfat plain Greek yogurt
 3 ½ ounces frozen pure unsweetened acai fruit puree
 ½ cup frozen blueberries
 ½ frozen medium banana
 ½ cup coconut water
 2 tsp fresh raspberries
 2 tsp granola

Directions

1

Acai, which is a reddish-purple berry native to Central and South America, is the perfect way to start a busy day! It's full of calcium and vitamin C.

Tip: Top up with some raw coconut and chia seeds

Acai Blueberry Smoothie Bowl

Get the recipe here

Blueberry-Lavender Yogurt Pops

These amazing yogurt pops are a delight on a sunny afternoon. In addition, they are low in fat and super easy to make!

Prep Time30 mins
Ingredients
 2 cups fresh blueberries
 2 tsp sugar
 6 tsp honey
 2 tsp dried culinary lavender
 2 lemon rind strips
 2 ¼ cups cups whole-milk plain yogurt

Ingredients

Ingredients
 2 cups fresh blueberries
 2 tsp sugar
 6 tsp honey
 2 tsp dried culinary lavender
 2 lemon rind strips
 2 ¼ cups cups whole-milk plain yogurt

Directions

1

These amazing yogurt pops are a delight on a sunny afternoon. In addition, they are low in fat and super easy to make!

Blueberry-Lavender Yogurt Pops

Get the recipe here