Dried blueberries receive a 'Very Good' FoodScore of 77/100, primarily due to their significant fiber content and status as a minimally processed whole food.
A 100g serving of dried blueberries provides 7.5g of fiber, contributing significantly to daily intake.
This fruit is minimally processed (NOVA 1), retaining more of its natural nutritional value.
Dried blueberries offer 26% of the Daily Value for Vitamin C per 100g serving.
With 317 calories per 100g, portion control is important for calorie management.
They contain no added sugar and only 3mg of sodium, making them a naturally sweet option.
Scores +15 points above the fruit category average (62/100 across 69 foods).
Fiber
7.5g
27% of Daily Value
Protein
2.5g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
3mg
0% of Daily Value
+
What it brings to the table
Fiber (7.5g)+9
Micronutrients (Vitamin C, Vitamin E, Vitamin K, Riboflavin)+8
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 77
Dried blueberries achieve a 'Very Good' FoodScore of 77 out of 100, reflecting their strong nutritional profile as a fruit. A major contributor to this score is their high fiber content, with 7.5g per 100g serving, which earns a substantial bonus. This amount is significant for digestive health and satiety. The food also benefits from being a minimally processed whole food, categorized as NOVA 1, which adds a considerable bonus to its score. This classification indicates it retains most of its natural integrity and nutrients, unlike ultra-processed alternatives. Furthermore, dried blueberries contribute positively to micronutrient intake, particularly with 26% of the Daily Value for Vitamin C per 100g, along with contributions from Vitamin E, Vitamin K, and Riboflavin, which collectively add to its bonus points. There are no significant penalties for components like saturated fat, added sugar, or sodium, as these are very low or absent. To achieve an even higher score, increasing the protein content or providing a wider range of micronutrients in higher percentages would be beneficial, but for a fruit, its current score is excellent.
Health benefits
What the nutrients in blueberries dried actually do for you, grounded in established dietary science.
Supports Digestive Health
Dried blueberries are a good source of dietary fiber, providing 7.5g per 100g serving. Fiber is crucial for maintaining a healthy digestive system, helping to regulate bowel movements and prevent constipation. The fiber in dried blueberries acts as a bulking agent, which can promote regularity and overall gut function. Dietary guidelines emphasize the importance of adequate fiber intake for gastrointestinal wellness. Including fiber-rich foods like dried blueberries can contribute to meeting the recommended daily fiber intake, which is around 25-38g for adults.
Contributes to Antioxidant Intake
Dried blueberries contain Vitamin C, offering 26% of the Daily Value per 100g. Vitamin C is a well-known antioxidant that helps protect the body's cells from damage caused by free radicals. This antioxidant activity is important for overall cellular health and can play a role in reducing oxidative stress. While not a cure for any condition, regular intake of foods rich in antioxidants like Vitamin C is a component of a balanced diet that supports various bodily functions. The presence of other beneficial plant compounds also contributes to their antioxidant capacity.
Aids in Blood Sugar Management
Despite their natural sweetness, dried blueberries contain no added sugar and a notable amount of fiber (7.5g per 100g). The fiber content can help to moderate the absorption of sugars, leading to a more gradual rise in blood glucose levels compared to foods with high sugar and low fiber. This makes them a potentially better choice than snacks high in refined sugars for individuals focusing on blood sugar control. However, due to their concentrated natural sugars, portion control is still important, especially for those managing diabetes.
Supports Overall Nutrient Intake
Dried blueberries contribute to the intake of several essential micronutrients, including potassium, iron, and magnesium. Potassium, at 214mg per 100g, is important for maintaining fluid balance and blood pressure. Iron (0.9mg per 100g) is vital for oxygen transport, and magnesium (18mg per 100g) plays a role in over 300 enzymatic reactions, including muscle and nerve function. While these percentages are modest individually, their combined presence in a minimally processed whole food adds to the overall nutritional density of the diet. Including a variety of fruits like dried blueberries helps ensure a broader spectrum of nutrient intake.
Dried blueberries receive a 'Very Good' FoodScore of 77/100, primarily due to their significant fiber content and status as a minimally processed whole food.
How to eat it
Dried blueberries are a versatile fruit that can be easily incorporated into a US diet, often serving as a convenient snack or an addition to meals. They are typically enjoyed as a sweet and chewy ingredient, providing concentrated fruit flavor and natural sugars. Due to their calorie density (317 calories per 100g), it's advisable to consume them in moderate portions, such as a small handful, to fit within daily caloric needs. They pair well with nuts, seeds, and whole grains.
Add dried blueberries to oatmeal, yogurt, or cold cereal for a boost of fiber and natural sweetness.
Incorporate them into homemade trail mix with unsalted nuts and seeds for a balanced snack.
Use dried blueberries in baking, such as muffins or scones, but be mindful of added sugars in recipes.
Sprinkle dried blueberries over salads for a touch of sweetness and texture, complementing savory flavors.
Store dried blueberries in an airtight container in a cool, dark place to maintain freshness and prevent clumping.
Things to keep in mind
Dried blueberries are generally safe for consumption by most healthy adults in typical serving sizes. There are no widely documented common allergies specifically to dried blueberries, though individuals with general fruit allergies should exercise caution. Due to their concentrated natural sugar content and fiber, consuming very large quantities might lead to temporary digestive discomfort such as bloating or gas in sensitive individuals. As with any dried fruit, their calorie density means that portion control is important to avoid excessive calorie intake, especially for those managing weight. No significant interactions with medications are commonly reported for dried blueberries.
Yes, dried blueberries are considered healthy. They are a minimally processed fruit (NOVA 1) and a good source of dietary fiber (7.5g per 100g) and Vitamin C (26% DV). They contain no added sugar or sodium, contributing to a nutritious diet when consumed in appropriate portions.
Are dried blueberries good for blood sugar management?
Dried blueberries can be part of a diet focused on blood sugar management due to their fiber content, which helps moderate sugar absorption. However, they are concentrated in natural sugars, so portion control is key to avoid spikes. Always consider them within your overall daily carbohydrate intake.
Are dried blueberries ultra-processed?
No, dried blueberries are not ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates that they retain most of their natural nutritional integrity, unlike foods that undergo extensive industrial processing.
How should I store dried blueberries?
To maintain their freshness and prevent them from drying out further or clumping, store dried blueberries in an airtight container. Keep the container in a cool, dark place like a pantry. Refrigeration is not typically necessary but can extend their shelf life.
What can I use instead of dried blueberries?
If you're looking for alternatives, other dried fruits like raisins, dried cranberries, or dried cherries can be used, though their nutritional profiles will vary. For a lower-sugar option, fresh blueberries or other fresh berries are excellent choices, offering similar nutrients with more water content.
Do dried blueberries have added sugar?
The dried blueberries analyzed contain no added sugar. This is a significant advantage, as many commercially available dried fruits can have sugars added during processing. Always check the ingredient list to ensure you are choosing products without added sweeteners.
How many calories are in dried blueberries?
A 100g serving of dried blueberries contains 317 calories. This is a relatively high calorie count for a fruit, due to the concentration of sugars and removal of water. Being mindful of portion sizes is important, especially if you are tracking your calorie intake.