The New Complete Book of Food



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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

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Buying This Food

Look for: Plump, firm dark-blue berries. The whitish color on the ber-

ries is a natural protective coating.