Blueberries, wild, canned, heavy syrup, drained
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.3 MG | 0% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.3 MG | 24% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 8 UG | 2% | |
| Vitamin K (phylloquinone) | 14.8 UG | 12% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 19 MG | 1% | |
| Iron, Fe | 2.2 MG | 12% | |
| Magnesium, Mg | 6 MG | 1% | |
| Phosphorus, P | 14 MG | 1% | |
| Potassium, K | 46 MG | 1% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Manganese, Mn | 2.3 MG | 100% |
Nutrition Highlights
- Low in calories with 107 kcal per 100g.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (4.9g per 100g).
- Rich source of Manganese, Mn (100% of Daily Value per 100g).
- Good source of Riboflavin (24% DV).
About Blueberries, wild, canned, heavy syrup, drained
These small, vibrant fruits, often enjoyed as a sweet treat, are packed with antioxidants, particularly anthocyanins, which give them their deep blue hue. While wild blueberries are renowned for their intense flavor and nutritional value, the canned variety, especially those packed in heavy syrup, presents some nutritional trade-offs. The canning process preserves the fruit, making them available year-round; however, the heavy syrup significantly increases the sugar content. This can lead to a rapid spike in blood sugar levels and may contribute to excess calorie intake if consumed in large quantities. The fiber content, though present, is somewhat offset by the high sugar levels. Be mindful of portion sizes to keep added sugar intake in check.
Despite the added syrup, these berries still offer some benefits. They can be a convenient addition to your diet, providing a source of fiber and some vitamins and minerals. In the kitchen, drained canned blueberries can be used in various ways. They can be added to breakfast dishes such as oatmeal or yogurt. They can also be incorporated into baked goods, such as muffins or pancakes, or used as a topping for desserts. Consider rinsing the blueberries gently before use to reduce some of the added sugar. When possible, opt for fresh or frozen blueberries, or canned varieties packed in water or light syrup for a healthier option.
Dietary Information
Blueberries, wild, canned, heavy syrup, drained is considered low-fat, making it a suitable choice for various dietary plans.
Notable micronutrients in Blueberries, wild, canned, heavy syrup, drained include Manganese, Mn (100% DV) , and Riboflavin (24% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 107 calories per 100 grams, Blueberries, wild, canned, heavy syrup, drained gets 2% of its calories from protein, 106% from carbohydrates, and 3% from fat. This is moderate, similar to many lean proteins and whole grains.
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