Why Blueberries Are Good For You - The Nutritional Value and Facts


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Just how healthy are blueberries? Looking for blueberry nutritional facts? Read on! Looking for healthy blueberry recipes? Here are some healthy raw vegan and blueberry recipes to try!

Why You Should Eat Your Blueberries

In the realm of raw food cuisine, it's hard to keep up with the latest super-food craze. Every time you turn on your computer there is a new berry topping the list of antioxidant-rich foods and life-saving nutritional powerhouses. All too often these foods are derived from far away places, deep within jungles, and therefore dried, frozen or otherwise altered to improve shelf-life and make transportation possible. Blueberries, on the other hand, are readily available and accessible to the masses in North America in their raw, unadulterated form. This is how they will offer you the most nutritive value.

That's not to say that these fancy berries and other superfoods aren't great too (hemp, for example, is a fantastic choice for vegans and raw vegans and a great source of raw vegan protein), but any food that can be plucked off the vine in your backyard is going to be your best choice for nutrients on a raw vegan diet. 

Blueberry Nutritional Facts

One cup of blueberries (145 grams) provides: 

  • Calories 83, Calories from Fat 5
  • % Daily Value: 
  • Total Fat 0.5g 1%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.2g, Monounsaturated Fat 0.1g
  • Cholesterol 0mg 0%
  • Sodium 1mg 0%
  • Potassium 112mg 3%
  • Total Carbohydrates 21.0g 7%
  • Dietary Fiber 3.5g 14%
  • Sugars 14.4g
  • Protein 1.1g
  • Vitamin A 0%, Vitamin C 38%, Calcium 0%, Iron 11%


Blueberries are one of the most antioxidant-rich foods in the world. Antioxidants are necessary for life and are well known to reverse and prevent heart disease and even cancer. The blue color of the berry comes from its polyphenols which provide most of its antioxidant properties.


Manganese is a trace mineral necessary for all living organisms. It is crucial in the development of bones as well as metabolizing proteins, carbohydrates, and fats.


Most fruits and vegetables, including blueberries, are high in dietary fiber. These little blue gems help keep your cholesterol low which, in turn, keeps your heart healthy. Fiber also aids in the regularity of your digestive system. 

Vitamin C

One serving of blueberries (about 1 cup) provides 25% of the daily recommended intake of vitamin C. Vitamin C is one of the most common antioxidants and contributes to healthy gums, absorption of iron and healthy capillaries, the formation of collagen, and a vibrant immune system.