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Nutritional Values of Blueberries & Strawberries

by
author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Nutritional Values of Blueberries & Strawberries
Blueberries and strawberries on a desert. Photo Credit Rena-Marie/iStock/Getty Images

Blueberries and strawberries are not only delicious to eat, they are also filled with nutrients that help control hunger, improve heart health and lower your risk of developing type 2 diabetes. Knowing the nutritional breakdown of both blueberries and strawberries can help you see the individual benefits of both berries.

Sweet Source of Calories

While both berries are low-calorie fruits, the strawberries are much lower in calories than the blueberries. One cup of fresh blueberries contains 84 calories and 1 cup of fresh whole strawberries contains 46 calories. You can't go wrong calorie-wise with either berry. If you follow 2,000-calorie diet, one serving of either berry meets less than 5 percent of your daily calorie intake. Plus, the 1-cup serving size makes it a filling source of calories, which can help you manage your weight better.

Carbs, Sugar and Fiber

Strawberries also contain fewer carbs and sugar than blueberries, but blueberries have more fiber. A 1-cup serving of blueberries contains 21 grams of carbs, 14 grams of sugar and 4 grams of fiber. The same serving of fresh whole strawberries contains 11 grams of carbs, 7 grams of sugar and 3 grams of fiber. While both the blueberries and strawberries are a source of natural sugar, their nutrient content makes them a healthy source of sugar. Additionally, the fiber content in the berries might help reduce your risk of heart disease, obesity and type 2 diabetes.

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Negligible Fat and Protein

Neither the blueberry nor the strawberry is a significant source of fat or protein. A 1-cup serving of blueberries contains 1 gram of protein and 0.5 grams of fat, while the same serving of whole strawberries contains 1 gram of protein and 0.4 grams of fat. Protein should provide 10 to 35 percent of your daily calorie intake, and fat 20 to 35 percent.

Vitamins and Minerals

When it comes to vitamins and minerals, strawberries are a better source of vitamin C and potassium, and the blueberries are a better source of vitamin A. A 1-cup serving of blueberries contains 14 milligrams of vitamin C, 80 International Units of vitamin A and 114 milligrams of potassium, while the same serving of whole strawberries contains 84 milligrams of vitamin C, 17 International Units of vitamin A and 220 milligrams of potassium. Both vitamins A and C are immune -boosting vitamins that help protect you from getting sick. Eating more potassium-rich foods may improve heart health by lowering blood pressure.

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References

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