Good Health | Did you know Blueberries Nutrition Facts?

Blueberries Nutrition Facts for good health, Lavender Backyard Garden, the only Blueberry and Lavender farm in New Zealand.

Blueberries, the superfood of the world, are not only delicious but also incredibly nutritious. Despite their small size, they are packed with vitamins, minerals, and antioxidants that offer numerous health benefits. Known as a nutrient-dense food, blueberries provide a significant amount of essential nutrients while containing relatively few calories. From improving cognitive function to boosting heart health, the benefits of blueberries are vast.

Join us as we delve into the nutrition facts of blueberries and uncover how this tiny fruit can make a big impact on your health.

Are Blueberries Really Superfoods?

Blueberries are renowned for their numerous health benefits. Packed with antioxidants, vitamins, and fiber, they are beneficial for promoting heart health, improving brain function, supporting digestion, and boosting the immune system. Additionally, blueberries have anti-inflammatory properties and may help lower blood pressure, regulate blood sugar levels, and aid in weight management. Studies suggest that regular consumption of blueberries may also help improve conditions such as cognitive decline, urinary tract infections, and age-related eye disorders.

Nature's Antioxidant Powerhouse and Pregnancy Essential

Blueberries boast an impressive array of polyphenolic anthocyanidin compounds, including chlorogenic acid, tannins, myricetin, quercetin, kaempferol, carotene-ß, lutein, and zeaxanthin. These compounds exhibit potent antioxidative and antibacterial properties, safeguarding cells against damage caused by disease-linked free radicals. As a result, blueberries aid in anti-aging efforts, may inhibit tumor growth and cancers, and reduce inflammation. Furthermore, blueberries are rich in folate, a vital nutrient crucial for DNA synthesis, repair, and cell growth. Folate is particularly essential during pregnancy, particularly in the first trimester, as it helps prevent neural tube defects.

Managing Diabetes Naturally - The Blood-Sugar Benefits of Blueberries

Blueberries contain chlorogenic acid, an antioxidant known for its ability to lower blood sugar levels and regulate blood-glucose levels in individuals with type-II diabetes mellitus. This compound aids in managing diabetes by improving insulin sensitivity and reducing inflammation.

Nature's Multivitamin - Unveiling Their Vitamin and Mineral Bounty

Blueberries are rich in essential vitamins and minerals crucial for overall health. They provide a significant dose of vitamin C, vitamin A, and vitamin E, which help combat free radical damage in the body. Additionally, blueberries offer a range of B-complex vitamins like niacin, pyridoxine, folates, and pantothenic acid, supporting carbohydrate, protein, and fat metabolism.

Furthermore, blueberries contain minerals such as iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K, all of which contribute to the maintenance of bone and joint health. Potassium found in blueberries plays a vital role in regulating heart rate and blood pressure, while manganese acts as a co-factor for the antioxidant enzyme superoxide dismutase. Lastly, copper and iron are essential for red blood cell production and formation.

What Are the Key Nutrition Facts of Blueberries?

Blueberries are rich in essential nutrients and antioxidants. Here are some key nutrition facts for one cup (148 grams) of raw blueberries:

  • Calories: 84
  • Carbohydrates: 21.4 grams
  • Fiber: 3.6 grams
  • Sugars: 15 grams
  • Protein: 1.1 grams
  • Fat: 0.5 grams
  • Vitamin C: 14.4 milligrams (24% of the Daily Value)
  • Vitamin K: 28.6 micrograms (36% of the Daily Value)
  • Manganese: 0.5 milligrams (25% of the Daily Value)

Additionally, blueberries contain small amounts of various other vitamins and minerals, including vitamin E, vitamin B6, and copper. They are also high in antioxidants, particularly anthocyanins, which give blueberries their vibrant color and contribute to their health benefits.

5 Delicious Ways to Enjoy Blueberries

  1. Morning Boost: Start your day right by adding fresh blueberries to your morning breakfast porridge or cereal. These vibrant berries not only add a burst of flavor but also provide a nutritious boost, packed with antioxidants, fiber, and essential vitamins. Whether sprinkled on top or mixed into your oats, blueberries elevate your breakfast to a whole new level of deliciousness and healthiness.
  2. Refreshing Smoothies: Create a revitalizing and wholesome smoothie by blending blueberries with bananas, strawberries, and nuts. For a delightful blend, combine one cup of blueberries, one ripe or frozen banana, a handful of nuts, a splash of soy milk or almond milk, and a dollop of Greek yogurt in a blender. Blend until smooth, pour into a glass, and savour a delicious and nutritious beverage rich in vitamins and antioxidants.
  3. Cool Treats: Beat the heat by enjoying frozen blueberries as a refreshing ice block. Simply wash and dry the berries, then spread them out on a tray and freeze until solid. Pop these frozen delights into your mouth for a cool and satisfying snack that's perfect for hot summer days or post-workout refreshment.
  4. Baked Goodies: Elevate your baked goods by adding blueberries to your muffin batter. These juicy berries add a burst of sweetness and color to every bite, turning ordinary muffins into delightful treats. Whether you prefer classic blueberry muffins or want to get creative with blueberry lemon or oatmeal variations, incorporating these nutritious gems into your baking is sure to delight your taste buds.
  5. Homemade Jams: Capture the sweet essence of blueberries by making your own homemade jam. Simmer fresh blueberries with a bit of sugar and lemon juice until thickened, then transfer to sterilized jars for a delicious spread that can be enjoyed on toast, pancakes, or even as a topping for yogurt or ice cream. Making your own blueberry jam allows you to control the ingredients and enjoy the pure, natural flavor of these beloved berries.

Discover the Versatility of Blueberries in New Zealand Gardens

Blueberries have become a sought-after addition to New Zealand gardens, prized for their antioxidant-rich fruit, year-round growth, and compact, ornamental nature. Originating from the wild, they have been cultivated to thrive in diverse Kiwi climates. These versatile plants grow as bushy shrubs, reaching up to 1.5m or can be pruned to a manageable 1m height. Their distinctive blueish-grey-green foliage and clusters of pink and white flowers add visual appeal to any garden, attracting pollinators like bumblebees.


We are a blueberry farm in New Zealand. Come to our farm during December and January to Pick Your Own (PYO) blueberries. Click to learn more about Summer Activities at Lavender Backyard Garden.

Our delicious blueberry jams are made from whole fruit and cooked in open pans. 

You can taste whole blueberry fruits while you are enjoying the jam.

Give yourself a special treat: Blueberry jam with a hint of lavender.

It is a good mixture of ingredients which include whole fruit blueberries that bursts with different flavors when it reaches your mouth. The sweetness of blueberries combined with the soft scent of lavender makes your breakfast pleasant when on toast.

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