Blueberries are a popular and convenient fruit, often celebrated for their nutritional value in a small, sweet package. People frequently want to know the precise energy content of a standard portion to help manage their daily intake. Understanding the specific calorie count of a half-cup serving provides a clear starting point for incorporating this fruit into various dietary plans.
The Calorie Count
A half-cup serving of fresh blueberries contains approximately 42 to 44 calories. This small number makes the fruit a low-energy-density food, which can be helpful for satiety and weight management goals. The calorie count for frozen blueberries is nearly identical, often falling in the same range, provided no sugar has been added during processing.
Almost all of the energy comes from carbohydrates, primarily natural sugars like fructose and glucose, along with dietary fiber. A 1/2 cup of blueberries contains about 10 to 11 grams of total carbohydrates. This portion contains virtually no fat or protein, making it an excellent carbohydrate source for quick energy.
Key Nutrients in a Half Cup
Beyond the low calorie count, a half-cup of blueberries delivers a notable array of micronutrients. This serving provides about 1.8 to 2 grams of dietary fiber, which supports digestive health and promotes a feeling of fullness. The fruit is also high in water content, contributing to hydration.
The deep blue color signals the presence of powerful antioxidants called anthocyanins. These compounds are responsible for the fruit’s vibrant hue and are beneficial for combating oxidative stress. The berries are a good source of Vitamin C, which supports immune function, Vitamin K, and manganese. Manganese is important for bone development and metabolism, while Vitamin K plays a role in blood clotting.
Practical Serving Suggestions
The defined portion of 1/2 cup is a simple, practical measurement that fits easily into daily meals and snacks. It is an ideal size for sprinkling over breakfast items, such as oatmeal, cold cereal, or cottage cheese, without significantly increasing the overall energy count. This measure can also be blended into a smoothie for a boost of flavor and antioxidants, pairing well with protein powder or yogurt for a balanced meal.
Using the 1/2 cup portion helps with dietary goals by providing a natural sweetness that may curb cravings for processed sugars. For those monitoring blood sugar, pairing this fruit with a source of protein and fat, like a handful of nuts or Greek yogurt, can help slow the absorption of the natural sugars.
For convenient portion control, measure out the 1/2 cup serving ahead of time in reusable containers for quick grabbing throughout the week. This serving size is a flexible addition, whether you are aiming for weight management due to its low-calorie density or simply seeking to increase your daily intake of fiber and antioxidants.