Dried blueberries have become an increasingly popular snack and ingredient in recent years. As with many dried fruits, dried blueberries contain less water and are smaller than their fresh counterparts, resulting in a more concentrated, intensified flavor. They provide a sweet, tangy burst of flavor and are commonly eaten as a standalone snack, added to trail mixes, cereals and baked goods, or used in salads. But are dried blueberries actually good for you? Here is a comprehensive look at the nutrition, benefits, downsides and overall health effects of eating dried blueberries.
Nutrition Facts
Dried blueberries are nutritionally dense, meaning they pack high amounts of various vitamins, minerals and antioxidants relative to their calorie content. Here are some key nutrients found in a 1/4 cup or 28 gram serving of dried blueberries (about 16-20 berries) [1]:
| Nutrient | Amount |
|---|---|
| Calories | 96 |
| Carbs | 24g |
| Fiber | 3g |
| Protein | 1g |
| Vitamin C | 4% DV |
| Vitamin K | 5% DV |
| Manganese | 15% DV |
| Copper | 6% DV |
Some key highlights:
– Dried blueberries are high in carbs yet low in protein and fat. The carbs come from natural sugars.
– They provide 3g of fiber per serving, which is decent for a small serving of fruit.
– Dried blueberries contain small amounts of vitamins C, K and manganese. They are highest in manganese, an essential mineral.
– They are also a source of copper.
So in terms of nutrients, dried blueberries offer carbs for energy, fiber, antioxidants and important vitamins and minerals.
Benefits of Dried Blueberries
Here are some of the evidenced-based health benefits associated with eating dried blueberries:
High in Antioxidants
Fresh blueberries are well known for being one of the highest antioxidant-containing fruits, and the same is true for their dried versions [2].
Antioxidants are beneficial plant compounds that help counter oxidative stress and inflammation in the body. Two antioxidant classes particularly high in all types of blueberries are anthocyanins and polyphenols.
Research shows that the antioxidant capacity of blueberries remains intact through the drying process. Dried blueberries contain comparable amounts of these and other antioxidants versus fresh blueberries when measured per gram [3].
This high antioxidant content is thought to be behind several of dried blueberries’ health benefits.
May Improve Heart Health
Some research indicates dried blueberries could be good for heart health.
In one study, when obese people with high cholesterol and triglycerides ate 1 cup of dried blueberries daily for 8 weeks, they experienced significant reductions in oxidized LDL cholesterol levels compared to a control group. Higher levels of oxidized LDL cholesterol are associated with an increased risk of heart disease [4].
Other studies link blueberry intake with lower blood pressure and improved artery function and elasticity [5, 6]. The anthocyanins in dried blueberries likely play a role in these benefits.
May Benefit Blood Sugar Control
The fiber and polyphenols in dried blueberries may benefit blood sugar control.
Human studies report that eating dried blueberries in combination with a high-fat meal leads to significantly lower post-meal blood sugar and insulin levels compared to a high-fat meal alone [7].
Test tube research also indicates dried blueberries may inhibit enzymes involved in digesting carbs. This could slow the absorption of sugar from foods [8].
The fiber content aids as well, as fiber slows digestion and regulates the release of sugar into the bloodstream.
May Improve Brain Function
Antioxidant and anti-inflammatory compounds called anthocyanins are found in high levels in dried blueberries and have been shown to cross the blood-brain barrier.
Multiple studies on humans link greater intake of blueberries and anthocyanins with improvements in memory, cognition and neural functioning [9, 10].
Animal studies further report that blueberry supplements may boost coordination and balance and even reverse age-related declines in brain function [11, 12].
Though more research is needed, the unique compounds in dried blueberries may benefit the aging brain.
May Provide Other Benefits
Here are a few other potential benefits associated with dried blueberries:
– Improved insulin sensitivity [13]
– Lower oxidative stress and damage [14]
– Healthier blood vessel function [15]
– Improved gut health and reduced infection risk [16]
– Healthier aging [17]
Overall, regular dried blueberry consumption appears to provide some protective effects due to their unique set of plant compounds and antioxidants. More studies are warranted to confirm their direct health impacts.
Downsides of Dried Blueberries
Dried blueberries have some downsides to consider:
High in Natural Sugars
Since dried blueberries contain little water, their natural sugars are concentrated. One serving provides 20 grams of sugar [1].
This is relatively high for a single serving of fruit. For comparison, a quarter cup of raisins (equal weight) contains 23 grams of sugar [18].
This high sugar content makes it easy to overeat. Consuming large quantities may spike blood sugar in those with diabetes or metabolic syndrome.
May Contain Added Sugars and Oils
Some popular brands add sugar, honey or oils to dried blueberries. Check the ingredients list and select products without any additives.
Added sugars like high fructose corn syrup increase the carb and calorie contents. Meanwhile, added oils may lead to rancidity and cut down on shelf life.
Lack Some Nutrients
Given their low water content, dried blueberries lack some nutrients found in greater amounts in fresh blueberries, such as vitamin C and potassium [1, 19].
The drying process slightly lowers the amount of certain antioxidants as well, though dried blueberries remain antioxidant powerhouses [3].
For the most nutrient diversity, enjoy both fresh and dried forms rather than only eating one type.
May Contain Pesticides
Conventionally grown dried blueberries may contain traces of pesticide residue. Select organic brands or wash thoroughly prior to eating to minimize exposure.
Easy to Overeat
Since dried blueberries are portable, tasty and naturally sweet, it’s easy to overindulge. Stick to the standard 1/4 cup (28 gram) serving size and avoid mindless snacking directly from the bag.
Overall, moderation is key, as with most foods. When consumed in reasonable amounts, dried blueberries can be included as part of a healthy diet.
Conclusion
Dried blueberries are nutritionally dense, packing a concentrated dose of carbs, fiber, vitamins, minerals and beneficial plant compounds like anthocyanins into a small serving.
Research indicates that regularly consuming modest amounts may provide certain health benefits, including to heart health, blood sugar control, brain function and more.
However, dried blueberries are high in natural sugars and lack some nutrients found in fresh blueberries. Stick to a 1/4 cup serving or less per day, and moderate your intake if you have blood sugar issues.
For most people without diabetes, heart disease or related conditions, incorporating a small amount of dried blueberries into a balanced diet should pose no problems. In moderation, dried blueberries can be a nutritious and convenient snack or addition to recipes.
Frequently Asked Questions
Are dried blueberries good for you?
Yes, dried blueberries are a nutritious food option when consumed in moderation. They provide fiber, antioxidants, vitamins and minerals. Research links dried blueberries to benefits for the heart, brain, blood sugar control and more.
Are dried blueberries healthy?
Dried blueberries are healthy compared to many other snack options. They pack a lot of nutrition in a small serving. Their sugar content can be a downside, but this is natural sugar from the blueberries. Overall, they can be part of a balanced diet.
Can you eat dried blueberries every day?
It’s fine to eat a serving of dried blueberries daily as part of a healthy diet. Aim for no more than 1/4 cup (28 grams) per day for most adults. This provides nutritional benefits without excess calories or sugar. Only eat more if your doctor approves.
Are dried blueberries fattening?
Dried blueberries are relatively high in calories and carbs compared to their small size. This makes it easy to overeat. As long as servings are measured and consumption is moderate, dried blueberries do not need to lead to weight gain. Combine with protein and healthy fats for satiety.
Do dried blueberries have a lot of sugar?
Yes, dried blueberries contain concentrated natural sugars. A 1/4 cup serving has 20 grams of sugar, which is a significant amount. This sugar content is similar to other dried fruits like raisins. People with diabetes or metabolic concerns may need to limit intake.
Are freeze dried blueberries healthy?
Freeze dried blueberries are nutritionally comparable to other dried blueberries. They provide antioxidants, fiber, vitamins and minerals. Their sugar content is similarly high. Overall, freeze dried blueberries are a healthy option when consumed in moderation.
Can I replace fresh blueberries with dried?
Dried blueberries make an acceptable replacement for fresh in some recipes, but keep in mind nutritional differences. Dried blueberries lack some nutrients like vitamin C. For the best nutrition, enjoy both fresh and dried. Adjust cooking times to account for the lower water content in dried.
How do you store dried blueberries properly?
Store dried blueberries in an airtight container in a cool, dark cupboard. For maximum freshness and to retain antioxidants, store in the fridge or freezer. Properly stored, dried blueberries last for about one year.
Can you eat dried blueberries on keto?
Dried blueberries are relatively high in carbs with 24 grams per serving, so they may not fit into ketogenic diets depending on your personal carb limit. Discuss with your healthcare provider for personalized guidance on including dried fruit.
Are dried blueberries AIP compliant?
The autoimmune protocol (AIP) diet eliminates dried fruit, including dried blueberries. This is because dried fruit is high in natural sugars. After following AIP to reduce inflammation and symptoms, you can try reintroducing small amounts of dried blueberries.
Can babies and toddlers eat dried blueberries?
Dried blueberries can be part of a healthy diet for babies and toddlers in small amounts. Aim for 1-2 tablespoons maximum per day, chopped into bite-sized pieces. Avoid any dried blueberries with added sugar. Introduce slowly to monitor for allergies.
When should you not eat dried blueberries?
Avoid eating lots of dried blueberries if you have diabetes, prediabetes or metabolic syndrome, as the concentrated sugar can spike blood sugar. If following a low carb or carb-restricted diet, the carb content may also be problematic. Otherwise, most people can eat dried blueberries in moderation.