Know what’s on your plate
Dried blueberries
Calories & nutrition facts
sweetened
Nutrition facts
Per 100 g% DV- Calories 317 kcal —
- Protein 2.5 g 5%
- Carbohydrate 73 g 26%
- Fat 2.5 g 3%
- Saturated fat 0.2 g 1%
- Fibre 7.5 g 27%
- Sugars 68 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 23.8 mg 26%
- Vitamin D 0 µg 0%
- Vitamin E 2.4 mg 16%
- Vitamin K 59.4 µg 50%
- Thiamin (B1) 0.09 mg 8%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 1.2 mg 7%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 12 µg 3%
- Vitamin B12 0 µg 0%
- Choline 18.5 mg 3%
Minerals
- Calcium 19 mg 1%
- Iron 0.9 mg 5%
- Magnesium 18 mg 4%
- Phosphorus 36 mg 3%
- Potassium 214 mg 5%
- Zinc 0.49 mg 4%
- Copper 0.16 mg 18%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 317 | 2.5 g | 73 g | 2.5 g |
| 1 × cup | 40 g | 127 | 1 g | 29 g | 1 g |
| 2 × cup | 80 g | 254 | 2 g | 58 g | 2 g |
| ½ × cup | 20 g | 63 | 0.5 g | 15 g | 0.5 g |
| 3 × cup | 120 g | 380 | 3 g | 87 g | 3 g |
| 4 × cup | 160 g | 507 | 4 g | 116 g | 4 g |
Similar foods
- Blueberriesraw51 kcal / 100 g
- Dried blueberry317 kcal / 100 g
- Dried cranberriessweetened308 kcal / 100 g
- Frozen blueberriessweetened85 kcal / 100 g
- Blueberryfreeze-dried338 kcal / 100 g
- Tart dried cherriessweetened333 kcal / 100 g
- Canned blueberrieslight syrup, drained88 kcal / 100 g
- Wild frozen blueberries57 kcal / 100 g
- Wild frozen blueberry57 kcal / 100 g
- Goji berriesdried349 kcal / 100 g
Questions about Dried blueberries
How much dried blueberries is a sensible portion?
A small handful, about 30 g, is enough to scatter over porridge or yoghurt; it provides 95 kcal. Because they are concentrated and sweet, it is easy to eat more when snacking straight from the packet.
Do dried blueberries have added sugar?
Some are sweetened during processing, while others contain only the fruit’s own sugars. Check the ingredients for sugar, syrup or fruit juice if you want to avoid added sweeteners.
How can you soften dried blueberries for baking?
Soak them in warm water for 10–15 minutes, then drain and pat dry before folding them into muffin or scone batter. This helps keep them from drawing moisture out of the bake.
How should you store dried blueberries once opened?
Seal them in an airtight container and keep them in a cool, dry cupboard, away from sunlight. If they smell musty or show mould, discard them.
What goes well with dried blueberries?
Stir them into porridge, granola or yoghurt, or pair them with oats, nuts and cinnamon in flapjacks. They also work in fruit-and-nut stuffing or alongside sharp cheese.
Can you use dried blueberries instead of fresh blueberries?
Yes, but they are smaller, chewier and much sweeter, so use fewer and reduce other sweeteners in the recipe. For a cake or muffin, soak them first if you want a softer, juicier bite.
Are dried blueberries more nutritious than fresh blueberries?
Drying removes water, concentrating energy and sugars by weight: dried blueberries have 317 kcal per 100 g, compared with 57 kcal in wild frozen blueberries. A usual handful is much smaller than 100 g, so compare portions as well as weights.
Do dried blueberries retain vitamin C?
Some vitamin C remains: a 30 g portion contains 7.1 mg. The amount can fall during drying and storage, so dried fruit is not a like-for-like substitute for fresh berries as a vitamin C source.
Source: USDA FoodData Central 168158 · per 100 g · carbohydrate per EU label, fibre excluded
