Blueberries are one of many healthiest meals you possibly can eat, chock stuffed with nutritional vitamins and antioxidants. They’re additionally low in energy, which suggests you possibly can seize a handful of blueberries every time starvation strikes.
But it surely’s necessary to not eat an excessive amount of of any meals, even the wholesome ones. Learn on to study blueberry serving sizes and extra.
Blueberry Serving Dimension and Advantages
One serving of blueberries is 1 cup. The Dietary Tips for Individuals recommends adults eat 2 cups of fruit every day.
Do not let their small measurement deceive you — blueberries pack plenty of diet. A 1-cup serving of the berries offers simply 84 energy, in keeping with the U.S. Division of Agriculture (USDA), however for these energy, you get important macronutrients and micronutrients.
In response to the USDA, 1 cup of blueberries comes with about 3.5 grams (g) of fiber, which suggests an entire cup is 8 g. The Nationwide Academies of Sciences, Engineering, and Medication advocate that almost all grownup males get 38 g of fiber per day and that girls get 25 g.
Blueberries are a great supply of vitamin C, with 14 milligrams per cup, in keeping with the USDA.
Choosing the Finest Blueberries
Blueberries are ripe when picked, and for the most effective taste, they are often refrigerated for as much as two weeks, in keeping with the USDA. Add recent blueberries to oatmeal or smoothies, stir them into yogurt, or sprinkle them on a recent inexperienced salad.
Frozen blueberries are a good selection when recent will not be in season. Frozen blueberries work greatest in smoothies, selfmade sorbet, and whole-grain baked items. You may as well eat them as is for a cool deal with on a heat day.
