Nutritional Information per 100g (Drained)
- Energy: 107 kcal
- Protein: 0.56 g
- Fat: 0.34 g
- Saturated Fat: 0.0 g
- Carbohydrates: 28.32 g
- Sugar: 19.28 g
- Fiber: 4.9 g
- Minerals:
- Calcium: 19 mg
- Iron: 2.2 mg
- Magnesium: 6 mg
- Phosphorus: 14 mg
- Potassium: 46 mg
- Sodium: 1 mg
- Zinc: 0.12 mg
- Copper: 0 mcg
- Manganese: 2.3 mg
- Selenium: 0 mcg
- Vitamins:
- Vitamin C: 0.3 mg
- Thiamine (B1): 0.033 mg
- Riboflavin (B2): 0.313 mg
- Niacin (B3): 0.469 mg
- Vitamin B6: 0.035 mg
- Folate (B9): 8 mcg
- Vitamin B12: 0 mcg
- Vitamin A: 0 mcg
- Vitamin E: 0 mg
- Vitamin D2: 0 mcg
Allergen Information
Blueberries, whether wild or cultivated, are not typically associated with common allergens. However, individuals with specific fruit allergies should exercise caution. Canned versions in heavy syrup may contain added sugar and preservatives, which could trigger sensitivities in some people.
Dietary Preferences
- Vegan: Yes, blueberries in syrup are plant-based.
- Vegetarian: Yes, suitable for vegetarians.
- Gluten-Free: Yes, blueberries are naturally gluten-free.
- Low-Fat: Yes, with minimal fat content.
- Low-Sugar: No, canned blueberries in heavy syrup are high in sugar.
- Keto: Not recommended due to the sugar content.
- Paleo: Not ideal due to the added syrup.
Cooking Tips and Usage
Wild blueberries canned in heavy syrup are a versatile ingredient for desserts, smoothies, and baked goods. However, the added syrup means that they are sweeter than fresh or frozen options, so consider adjusting the sugar content in recipes if using this variety.
The syrup in which the blueberries are canned can be used in recipes requiring a liquid sweetener or as a topping for yogurt, pancakes, or cakes. Be mindful that while the blueberries themselves provide fiber, antioxidants, and vitamin C, the syrup adds sugar and should be used sparingly.
Blueberries offer a delightful burst of flavor and a nutritious boost when incorporated into your culinary creations, but be mindful of the syrup’s high sugar content if you’re aiming for a low-sugar or low-calorie dish.