Frozen Unsweetened Blueberries: Nutritional Breakdown
Frozen unsweetened blueberries are a versatile and nutritious addition to a variety of dishes, from smoothies and baked goods to salads and breakfast bowls. Not only do they offer a burst of vibrant color and flavor, but they are also packed with essential vitamins and minerals, making them an excellent choice for anyone looking to enhance their diet with a healthy fruit option.
Nutritional Information (per 100g serving)
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Energy: 51 kcal
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Protein: 0.42 g
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Total Fat: 0.64 g
- Saturated Fat: 0.053 g
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Carbohydrates: 12.17 g
- Dietary Fiber: 2.7 g
- Sugars: 8.45 g
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Minerals:
- Calcium: 8 mg
- Iron: 0.18 mg
- Magnesium: 5 mg
- Phosphorus: 11 mg
- Potassium: 54 mg
- Sodium: 1 mg
- Zinc: 0.07 mg
- Copper: 0.033 mcg
- Manganese: 0.147 mg
- Selenium: 0.1 mcg
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Vitamins:
- Vitamin C: 2.5 mg
- Thiamin (Vitamin B1): 0.032 mg
- Riboflavin (Vitamin B2): 0.037 mg
- Niacin (Vitamin B3): 0.52 mg
- Vitamin B6: 0.059 mg
- Folate: 7 mcg
- Vitamin B12: 0 mcg
- Vitamin A: 2 mcg
- Vitamin E: 0.48 mg
- Vitamin D2: 0 mcg
Health Benefits
Frozen unsweetened blueberries are not only a great source of antioxidants but also contribute significantly to daily fiber intake. Their high vitamin C content helps support the immune system, while the presence of manganese plays a vital role in bone health and metabolism. The small amount of fat, mostly unsaturated, along with their relatively low sugar content, makes them an ideal fruit for those watching their calorie intake.
These blueberries are also an excellent source of dietary fiber, which aids in digestive health and helps maintain healthy blood sugar levels. Additionally, they provide essential minerals like potassium, magnesium, and phosphorus, which are important for muscle function, heart health, and overall well-being.
Dietary Preferences & Allergen Information
Frozen unsweetened blueberries are naturally gluten-free, making them an excellent option for individuals with gluten sensitivity or celiac disease. They are also vegan-friendly and free of common allergens like dairy, soy, and nuts, making them a safe choice for many different dietary preferences and restrictions.
Perfect For:
- Vegan and vegetarian diets
- Gluten-free diets
- Low-fat and low-sugar diets
- High-fiber diets
Storage & Usage Tips
When using frozen blueberries in your recipes, there is no need to thaw them before adding them to smoothies, pancakes, or baked goods, as they can be used straight from the freezer. To maintain their peak freshness, keep them stored in the freezer and ensure they are tightly sealed to avoid freezer burn.
Frozen blueberries can be added to a variety of dishes:
- Tossed into oatmeal or yogurt
- Blended into smoothies or shakes
- Mixed into muffins, pancakes, or cakes
- Used as a topping for salads, desserts, or granola
Tip: If you’re baking with frozen blueberries, gently fold them into your batter to prevent them from breaking apart and staining the entire mixture.
Conclusion
Frozen unsweetened blueberries are a versatile and nutrient-dense food that offers a range of health benefits. Their rich antioxidant content, combined with essential vitamins and minerals, makes them a great choice for anyone looking to boost their nutritional intake. Whether you’re adding them to your morning smoothie or baking them into your favorite dessert, these frozen berries provide a delicious and wholesome way to enjoy the goodness of fresh fruit all year long.
