Ohelo Berries (Raw) – Nutritional Information
Ohelo berries, known for their delicate sweetness and vibrant color, are a unique fruit native to the Hawaiian Islands. These small, round berries pack a variety of nutrients and provide a fresh, juicy burst of flavor. They are a great addition to smoothies, salads, or as a healthy snack. Below is a comprehensive breakdown of the nutritional composition of raw ohelo berries:
Nutritional Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 28.0 kcal |
| Protein | 0.38 g |
| Total Fat | 0.22 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 6.84 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 7.0 mg |
| Iron | 0.09 mg |
| Magnesium | 6.0 mg |
| Phosphorus | 10.0 mg |
| Potassium | 38.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 6.0 mg |
| Thiamine (Vitamin B1) | 0.017 mg |
| Riboflavin (Vitamin B2) | 0.036 mg |
| Niacin (Vitamin B3) | 0.27 mg |
| Vitamin B6 | 0.0 mg |
| Folate (Vitamin B9) | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 42.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Ohelo Berries
Ohelo berries, with their low calorie and fat content, are a nutritious fruit that offers several health benefits. These berries are particularly rich in Vitamin C, contributing to the body’s immune function, skin health, and overall well-being. The presence of Vitamin A also supports vision health and enhances skin radiance.
Though low in sugar, ohelo berries provide a good source of carbohydrates, making them an ideal choice for energy without the risk of a sugar spike. Additionally, they contain a small amount of potassium, which helps maintain proper electrolyte balance, muscle function, and heart health.
Ohelo berries contain various vitamins, including B vitamins, which play a key role in energy metabolism, and minerals such as calcium and magnesium, which support bone health.
Allergen Information
Ohelo berries are naturally free from common allergens such as gluten, dairy, and nuts. However, as with all foods, it is recommended to consume them with caution if you have a known allergy to berries or other related fruits. Always consult with a healthcare provider if you have specific dietary concerns or allergies.
Dietary Preferences
- Vegan: Ohelo berries are entirely plant-based and suitable for vegan diets.
- Gluten-Free: Ohelo berries are naturally gluten-free, making them a safe option for individuals with celiac disease or gluten sensitivities.
- Low-Calorie: With only 28 calories per 100g serving, these berries are a great choice for those following a low-calorie or weight-conscious diet.
- Low in Sugar: Ohelo berries are naturally low in sugar, making them a perfect option for those who are monitoring their sugar intake.
Conclusion
Incorporating raw ohelo berries into your diet can enhance your meals with a burst of flavor and a wealth of nutrients. Whether you enjoy them fresh or as part of a dish, these berries provide significant health benefits, including supporting immune function and contributing to healthy skin. Their light, refreshing taste pairs well with both sweet and savory dishes, making them a versatile and healthful addition to your diet.
