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Nutrient-Dense Foods
Berries & Blueberries
Low-calorie fruit dense in vitamin C, fibre and polyphenols, with composition published in USDA FoodData Central.
Berries — blueberries, strawberries, raspberries, blackberries — pack fibre, vitamin C and polyphenol compounds (including the anthocyanins that give them their colour) into comparatively few calories.
What published research reports
USDA FoodData Central lists blueberries at roughly 57 calories, 2.4 g of fibre and about 10% of the vitamin C reference intake per 100 g; raspberries carry about 6.5 g of fibre per 100 g. The Dietary Guidelines for Americans place fruit — whole fruit in particular — among the food groups most under-consumed by adults, and its healthy eating patterns recommend around two cup-equivalents of fruit daily, with whole fruit preferred over juice for its fibre.
References
- US Department of Agriculture. FoodData Central — Blueberries, raw. fdc.nal.usda.gov
- US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2020–2025. dietaryguidelines.gov
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