Blueberries can be a refreshing, nutrient-rich snack, but they aren't ideal in all cases. In some situations -- such as hiking or camping, where refrigerators aren't accessible -- you may find that dried blueberries are more appropriate. Dried blueberries are more calorie-dense than blueberries, as the removal of water makes them smaller. Depending on your nutritional needs and goals, this can be beneficial or detrimental.
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Dried blueberries are calorie-dense, as 1/3 cup provides 130 calories, far more than the 28 that 1/3 cup of fresh blueberries provides. The higher calorie content can make dried blueberries more desirable for athletes or those with high calorie needs. If you're dieting, dried blueberries may not be a good addition to your diet because of the high calorie content. It would take 36 minutes of rigorous weightlifting to burn the calories in 1/3 cup of dried blueberries, but less than eight minutes to burn the calories in 1/3 cup of fresh blueberries.
Carbohydrates provide nearly all of the calories in dried blueberries. Each 1/3-cup serving of dried blueberries has 31 grams of carbohydrates. Carbohydrates can be beneficial, because they are your body's primary source of energy. However, if you're on a low-carbohydrate diet, dried blueberries wouldn't be appropriate, and fresh blueberries might be a better choice.
Most of the carbohydrates in dried blueberries -- 28 grams -- come from sugar. Sugar is a simple carbohydrate because of its molecular structure, and it can be broken down into energy more quickly than complex carbohydrates. A drawback of sugar is that it can promote tooth decay, as sugar reacts with the plaque coating your teeth to create an acid that wears away at teeth.
Dried blueberries are low in fiber, with just 2 grams per 1/3 cup. Fiber is important because it promotes a healthy digestive system, provides satiety and can help keep blood sugar and cholesterol levels stable.
Dried blueberries provide just 1 gram of protein per 1/3-cup serving. Protein is an essential nutrient for your health, as your body uses it to build and repair muscle and other essential tissues. You can find protein in meat, dairy and seafood.
Dried blueberries don't contain any fat. Dietary fat is rich in calories but you shouldn't avoid it. Dietary fat helps your body absorb nutrients and ensures proper brain function.
Vitamins and Minerals
Dried blueberries contain low levels of a few vitamins and minerals. A 1/3-cup serving of dried blueberries contains 10 percent of the daily suggested intake of calcium and vitamin C, as well as 2 percent of the daily suggested intake of iron.
- MyFitnessPal: Calories in Kirkland Signature Dried Blueberries
- USDA National Nutrient Database: Blueberries, Raw
- Centers for Disease Control: Healthy Weight: Physical Activity for a Healthy Weight
- Journal of the American Dental Association: Diet and Tooth Decay
- Colorado State University Extension: Dietary Fiber