Fruit
canned wild blueberry.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
107
PROTEIN
0.56g
CARBS
28.3g
FAT
0.34g
FIBER
4.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories107kcal—
Protein0.56g1%
Carbohydrates28.3g10%
Fiber4.9g18%
Sugar19.3g39%
Total fat0.34g0%
Saturated fat0.02g0%
Trans fat0g—
Water70.6g—
MINERALS
Sodium1.0mg0%
Potassium46mg1%
Calcium19mg1%
Iron2.2mg12%
Magnesium6.0mg1%
Phosphorus10mg1%
Zinc0.06mg1%
Copper0.03mg3%
Manganese0.11mg5%
Selenium0.10µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C0.60mg1%
Vitamin D0µg0%
Vitamin E0.08mg1%
Vitamin K1.1µg1%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.10mg1%
Pantothenic acid (B5)0.07mg1%
Vitamin B60.02mg1%
Folate (B9)2.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup240g
1 tablespoon15g
1 teaspoon5g
1 ml1g
1 liter1000g
HEALTH BENEFITS
Why eat it.
- ✓Exceptionally high in antioxidants, particularly anthocyanins, which help combat cellular damage and inflammation.
- ✓Supports cognitive function and may help protect against age-related memory decline due to high flavonoid content.
- ✓Good source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Provides essential nutrients like Vitamin C, Vitamin K, and manganese.
COOKING TIPS
In the kitchen.
- 1Drain the liquid before adding to baked goods like muffins or pies to control moisture. The reserved liquid can be used in smoothies or sauces.
- 2For a quick dessert topping, gently heat the blueberries with their syrup and a pinch of cinnamon or lemon zest to serve over pancakes, yogurt, or ice cream.
- 3Rinse blueberries packed in heavy syrup if you wish to reduce the added sugar content in your dish.
- 4Blend directly from the can into smoothies for a convenient boost of flavor and nutrients without the need for thawing.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, dry place like a pantry for up to two years.
- Once opened, transfer the blueberries and their liquid to an airtight glass or plastic container and refrigerate for up to 5-7 days.
FAQ
Frequently asked questions.
Are canned wild blueberries healthy?
Yes, canned wild blueberries are highly nutritious and exceptionally rich in antioxidants called anthocyanins, which help reduce inflammation. They also provide essential vitamins like Vitamin C and K, as well as manganese, which supports bone health and metabolism.
How many calories and carbs are in canned wild blueberries?
A 100g serving of canned wild blueberries contains approximately 107 calories and 28.32g of carbohydrates. While they are nutrient-dense, they are higher in calories and carbs than fresh berries, often due to the concentration of natural sugars or added syrup used in the canning process.
Are canned wild blueberries good for weight loss?
They can be part of a weight loss diet because they are a good source of dietary fiber, which promotes satiety and helps you feel full longer. However, because they contain 107 calories per 100g, it is important to practice portion control and choose varieties packed in water or natural juice rather than heavy syrup.
Are canned wild blueberries vegan and gluten-free?
Yes, canned wild blueberries are naturally vegan and gluten-free. They typically contain only the fruit, water or fruit juice, and sometimes sugar, making them safe for individuals with celiac disease or those following a plant-based diet.
Are canned wild blueberries keto-friendly?
Canned wild blueberries are generally not considered keto-friendly as they contain about 28g of carbs per 100g. For those on a strict ketogenic diet, fresh or frozen wild blueberries are a better option as they usually have a lower glycemic impact.
How do you use canned wild blueberries in cooking?
They are perfect for baking into muffins, pancakes, and cobblers, or as a topping for oatmeal and yogurt. Because they are already soft, they can also be easily blended into smoothies or simmered down into a quick dessert sauce.
Do I need to drain canned wild blueberries before using them?
For most baking recipes like muffins or cakes, it is best to drain the berries to prevent the excess liquid from discoloring the batter or making it too thin. However, the liquid is full of nutrients and flavor, so it can be reserved for use in smoothies or sauces.
How long do canned wild blueberries last once opened?
Once the can is opened, you should transfer the blueberries to an airtight glass or plastic container. They will remain fresh in the refrigerator for approximately 3 to 5 days.
Can I freeze leftover canned wild blueberries?
Yes, you can freeze leftover canned wild blueberries. Place them in a freezer-safe bag or container with or without their juice; they will maintain good quality for up to 3 months, though the texture may become slightly softer.
What is the difference between wild blueberries and regular blueberries?
Wild blueberries are smaller and have a more intense, tangy flavor compared to larger cultivated blueberries. Nutritionally, wild blueberries contain significantly higher concentrations of antioxidants and flavonoids, which are linked to improved cognitive function and heart health.
