Blueberries in Light Syrup (Canned) – Nutritional Information
Blueberries, known for their rich antioxidant content, are a popular and versatile fruit. When preserved in light syrup, they provide a convenient option for year-round enjoyment. Whether used in baking, smoothies, or as a topping, canned blueberries in light syrup offer a quick way to enjoy the taste and nutritional benefits of fresh berries.
Hereβs a detailed breakdown of the nutritional profile for canned blueberries in light syrup (drained):
Nutritional Values (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 88 kcal |
| Protein | 1.04 g |
| Total Fat | 0.4 g |
| Saturated Fat | 0.028 g |
| Carbohydrates | 22.66 g |
| Fiber | 2.6 g |
| Sugars | 17.45 g |
| Calcium | 6 mg |
| Iron | 0.43 mg |
| Magnesium | 4 mg |
| Phosphorus | 12 mg |
| Potassium | 54 mg |
| Sodium | 3 mg |
| Zinc | 0.09 mg |
| Copper | 0.053 mcg |
| Manganese | 0.44 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 0.5 mg |
| Thiamin (B1) | 0.046 mg |
| Riboflavin (B2) | 0.132 mg |
| Niacin (B3) | 0.363 mg |
| Vitamin B6 | 0.049 mg |
| Folate (B9) | 2 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 1.38 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Blueberries are naturally free of common allergens such as dairy, nuts, gluten, and soy. However, since they are canned in a light syrup, it’s important to check the label for any additional ingredients that may contain allergens, such as added preservatives or flavor enhancers.
Dietary Preferences
- Vegan: Yes
- Gluten-Free: Yes
- Vegetarian: Yes
- Low in Fat: Yes
- Low in Sodium: Yes
Health Benefits & Advice
Canned blueberries in light syrup are an excellent source of dietary fiber and antioxidants, which help promote digestive health and combat oxidative stress. While they are relatively high in sugar due to the syrup, they can still be a healthy addition to your diet when consumed in moderation. The presence of vitamins and minerals such as Vitamin C, Vitamin A, and potassium contributes to overall well-being.
When including canned blueberries in light syrup in your meals, itβs beneficial to pair them with protein-rich foods like yogurt or nuts to balance the sugar content and create a more satisfying snack or breakfast option. If you’re looking for a healthier alternative, you can rinse the syrup off to reduce the sugar intake and enjoy the natural sweetness of the blueberries.
Conclusion
Blueberries in light syrup provide a delicious and convenient option for enjoying the benefits of this superfruit year-round. While they may not offer all the same benefits as fresh blueberries, their nutritional value, ease of use, and versatility in cooking make them a valuable pantry staple. Whether you’re adding them to a fruit salad, using them in a baked good, or enjoying them as a standalone treat, canned blueberries in light syrup can be a delicious and nutritious addition to your diet.
