Fruit is an important part of a healthful nutrition plan. The U.S. Departments of Agriculture and Health and Human Services recommend that adult women consume 1 1/2 to 2 cups of fruit daily; for men, the recommendation is 2 cups daily. Think of your daily fruit consumption in 1/2-cup serving sizes. Using this system, a measured 1/2 cup of fresh blueberries equals one 1/2-cup serving of fruit, and a cup of fresh blueberries equals two 1/2-cup servings.
Servings by Weight
If you weigh your food to determine serving size, a 1/2-cup serving of fresh blueberries equals approximately 75 grams or 2.6 ounces. A serving of fresh blueberries of this size contains approximately 42 calories, 10.7 g of carbohydrates, 7.4 g of sugar, 1.8 g of dietary fiber and 0.6 g of protein.
When buying fresh blueberries, you commonly find them sold in pint or half-pint containers. A pint of fresh blueberries contains roughly 2 cups, or four 1/2-cup servings, of fruit. Similarly, a half-pint of fresh blueberries contains approximately 1 cup of fruit, or two 1/2-cup servings. Fresh blueberries will keep in your refrigerator from 10 days to two weeks.
Fresh blueberries can be expensive when not in season locally, which may lead you to opt for frozen blueberries. The serving size of frozen blueberries is the same as that for fresh berries: A measured 1/2 cup equals one 1/2-cup serving of fruit. Be aware, however, that some commercially frozen blueberries have added sugar or syrup, which you may not want. Check the ingredients on the label. Try making your own frozen blueberries when they are season by freezing them on a cookie sheet and then placing them in storage bags or containers.
Dried blueberries are available in many stores and have the advantage of a prolonged shelf life, compared to fresh blueberries. As with other dehydrated fruits, a serving size of dried blueberries is smaller than that of fresh fruit. A quarter cup of dried blueberries equals one 1/2-cup serving of fruit. Dried blueberries are a nutritious snack and can add a sweet flavor twist to your favorite cereal or salad.
Although less common on grocery store shelves than apple, grape and citrus juices, several food manufacturers produce blueberry juice. You may be interested in adding blueberry juice to your nutrition plan because it contains a high concentration of antioxidants, which protect your tissues from chemical damage. A 4-ounce glass of blueberry juices counts as one 1/2-cup serving of fruit. An 8-ounce glass of blueberry juice is the equivalent of two 1/2-cup servings of fruit. Some manufacturers produce blueberry juice blends, that is, blueberry juice combined with one or more other types of fruit juice. A half cup of 100 percent fruit juice, regardless of the blend of juices, counts as one 1/2-cup serving of fruit.
- ChooseMyPlate.gov: How Much Fruit is Needed Daily?
- U.S. Highbush Blueberry Council: Nutrient Content of Blueberries
- Fruits & Veggies More Matters: Blueberries
- ChooseMyPlate.gov: What Counts as a Cup of Fruit?
- "Journal of Agriculture and Food Chemistry"; Scavenging capacity of berry crops on superoxide radicals, hydrogen peroxide, hydroxyl radicals, and singlet oxygen; S.Y. Wang, H. Jiao; November 2000