Experts recommend that humans consume up to 2 cups of fruit each day as part of a healthy lifestyle. The most recognized systems for fruit consumption recommends that you consume fruit in ½ cup servings- that is, up to four different types of nuts, berries and citrus in a given day. Subscribing to this system, a serving of blueberries is approximately ½ cup of the fruit.
For those who may prefer weighted food options, a ½ cup of fresh blueberries is roughly equivalent to 75 grams or 2.6 ounces.
Nutritional Value of Blueberries
A single serving of fresh blueberries (½ cup or 75 grams) contains just about 42 calories, 10.7 grams of carbohydrates, 7.4 grams of sugar, 1.8 gram of dietary fiber and 0.6 gram of protein.
Tips for Buying Blueberries
Freshly picked blueberries at most local food stores are usually sold in pint or ½ pint containers. One regular pint of fresh blueberries is the equivalent of about 2 cups, or four servings of the fruit. Using that system, a ½ pint contains about 1 cup of fruit, or two single servings.
Bonus tip: Freshly picked or bought blueberries will last in the refrigerator for up to 2 weeks. To prolong the life of fresh blueberries, you can freeze them in airtight containers.
Since blueberries are in fact seasonal, many grocery stores carry frozen berries during the off season. Frozen berries are usually cheaper than the fresh option, but cannot he used in all recipes as freezing changes the texture and taste to a small extent. The buyer should also be warned that some over the counter frozen blueberries contain added sugar or syrup. As such, it is important to always check the label when buying frozen berries. Of course making your own frozen stock for future use is also an option in peak season. A serving of frozen berries is pretty much the equivalent of fresh berries.
A second option when blueberries are out of season is the dried variety. Dried blueberries are available in most stores and tend to have a longer have a longer shelf life, compared to fresh or frozen blueberries. A serving of dried berries should only be about ¼ cup. This is because a ¼ cup is the equivalent of a ½ cup serving of the fresh fruit.
Fun fact: Dried blueberries are a quick way to add diversity to cereals and salad bowls. They also make a nutritious snack and can be added to nuts to make a trail mix.
Blueberry Juice: It does exist!
While many people may not be aware, blueberry juice does exist and is actually a great source of nutrition. While it may not be as versatile as whole berries in its use, regular consumption of blueberry juice can help with detoxing the body. Blueberries contain a high concentration of antioxidants, which protect tissues from chemical damage. A 4-ounce glass of blueberry juice is the equivalent of one serving of the fruit. For those who are on the run, blueberry juice is a quick and easy way to get nutrients!