Blueberries are a popular, nutrient-dense fruit appreciated for their sweet taste and impressive health profile. People often seek to understand how a serving fits into a daily diet, making caloric intake a common query. This article determines the exact quantity of blueberries that provides 100 calories.
The 100-Calorie Measurement
To consume exactly 100 calories from fresh, raw blueberries, measure out approximately 1.2 cups of the fruit. Since one standard cup contains about 84 calories, the 100-calorie mark requires a slightly larger portion. This quantity is roughly equivalent to 128 to 130 medium-sized blueberries.
This calculation assumes fresh, raw blueberries, as processing or freezing can alter the weight-to-volume ratio. Because berry size varies significantly, the number of berries is only an approximation. For the most consistent accuracy, using a kitchen scale to measure approximately 175 grams of fresh berries will reliably yield 100 calories.
Nutritional Components of a Serving
The 1.2-cup, 100-calorie serving of blueberries delivers a robust array of beneficial compounds. This portion supplies nearly 5 grams of dietary fiber, which supports digestive health and promotes fullness. The fiber also helps slow the absorption of the fruit’s natural sugars, contributing to its relatively low glycemic index score.
This serving size provides close to 30% of the daily recommended intake for Vitamin C, an antioxidant important for immune defense and collagen production. It also contains nearly 30% of the daily recommended amount of Vitamin K, a nutrient necessary for blood clotting and bone metabolism.
The deep blue-purple hue signifies the presence of anthocyanins, a powerful class of polyphenols. These phytochemicals function as antioxidants, helping neutralize unstable molecules in the body. Anthocyanins are associated with benefits for cognitive and cardiovascular health, and blueberries are one of the richest sources of these compounds.
Practical Tips for Incorporating Blueberries
Understanding the 100-calorie portion allows for mindful integration of blueberries into a daily eating pattern. For the greatest accuracy in measuring, a small kitchen scale is superior to a measuring cup, as it accounts for air pockets and variations in berry size. If a scale is unavailable, use a standard dry measuring cup to gauge the 1.2-cup volume.
The 100-calorie serving is easy to incorporate into breakfast or as a snack. This portion mixes well into plain Greek yogurt or serves as an excellent topping for hot oatmeal. For a simple midday snack, the 1.2 cups can be added to a small handful of unsalted almonds or eaten plain. Freezing the measured portion beforehand creates a cooling, icy snack.