📊 Nutritional Table (100 g)
The nutritional value provided by 100 grams of the product is given below.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 57 kcal | -- |
| 💪 Protein | 0.7 g | -- |
| 🧈 Fats | 0.3 g | -- |
| 🍚 Carbohydrates | 14.5 g | -- |
| 🌾 Fiber | 2.4 g | -- |
| Vitamin K | 19.3 µg | 16% |
| Vitamin C | 9.7 mg | 12% |
| Manganese | 0.34 mg | 17% |
| Anthocyanins | ~160 mg | -- |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
What wild blueberries (bilberries) contributes to an athlete's diet:
- Anthocyanins — pigments associated with antioxidant effects; research is ongoing
- One of the berry groups richest in antioxidants — due to anthocyanin content
- Studied for effects on glucose metabolism — evidence is not yet unequivocal
- Antioxidants neutralize free radicals, which increase after intense exercise
🍳 How to Prepare
The best preparation methods when you want to preserve as many nutritional properties as possible:
- Fresh: with Greek yogurt, oats for breakfast
- In a smoothie: with bananas, spinach, milk
- Frozen: in smoothies and porridges — no need to thaw
⚡ When to Eat?
For breakfast, in a post-workout smoothie. At any time.
🔄 Substitutions and Alternatives
What to Replace Them With wild blueberries (bilberries):
Cherries, strawberries, raspberries, blackberries, mulberries
💡 Tips
- Frozen berries are close in nutritional value to fresh ones — freezing slows deterioration
- Pair with dairy products — you’ll get both protein and berries
- Wild (bear) berries are smaller and sourer than cultivated blueberries
- Do not wash before storing — moisture promotes rotting
🫐 How the Berries Differ
| Berries | Taste | What is worth knowing |
|---|---|---|
| Wild blueberries (wild bilberries) | Slightly sour, strong aroma | Small, fleshy, high in anthocyanins |
| Cultivated blueberries | Sweet, watery | Larger, more pleasant to eat fresh |
| Blackcurrants | Very sour | High in vitamin C, suitable for juices |
| Cherries | Sweet and slightly sour | Convenient to freeze, suitable for smoothies (see cherries) |
| Grapes | Sweet | Most sugars, low acidity (see grapes) |
Seasonal berries are the cheapest and tastiest, while frozen ones remain almost as valuable.
✅ Practical Rules
- Wash before eating, not before storing: moisture promotes mold growth.
- Freezing: spread in a thin layer and freeze — this way they won’t stick together and are convenient for smoothies.
- Smoothie: with yogurt or kefir you’ll get both protein and berries (see Greek yogurt).
- Sweetness: instead of syrup, ripe berries or their purée are enough.
- Teeth: sour fruits and berries affect enamel, so it is better not to eat them several times an hour.
- Portion: a handful or a bowl — this is a fruit portion, not a main meal (see macro calculator).
🙋 FAQ
Are Frozen Berries Worse? Practically not: they are usually frozen immediately after picking, so a large part of the nutrients remains.
What Are Anthocyanins? Natural pigments responsible for blue and red color; they are associated with antioxidant effects, but research on specific benefits is ongoing.
Do Berries Replace Vitamin Supplements? No — they provide some vitamins and fiber, but not all daily requirements; consult a specialist about supplements.
Can They Be Eaten Every Day? Usually yes; what matters is the portion and whether it fits within daily energy needs.