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r Blueberries
(Huckleberries)
Nutritional Profile
Energy value (calories per serving): Low
Protein: Low
Fat: Low
Saturated fat: Low
Cholesterol: None
Carbohydrates: High
Fiber: Moderate
Sodium: Low
Major vitamin contribution: Vitamin C
Major mineral contribution: Calcium
About the Nutrients in This Food
Blueberries have some protein and a little fat. They have no starch but do
contain sugars and dietary fiber—primarily pectin, which dissolves as the
fruit matures—and lignin in the seeds. (The difference between blueber-
ries and huckleberries is the size of their seeds; blueberries have smaller
ones than huckleberries.)
One-half cup fresh blueberries has 1.5 g dietary fiber and 9.5 mg.
vitamin C (13 percent of the RDA for a woman, 11 percent of the RDA for
a man).
The Most Nutritious Way to Serve This Food
Fresh, raw, or lightly cooked.
Diets That May Exclude or Restrict This Food
* * *
Buying This Food
Look for: Plump, firm dark-blue berries. The whitish color on the ber-
ries is a natural protective coating.