Fruit
raw oheloberries.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
oheloberries
SERVING
CALORIES
45
PROTEIN
0.60g
CARBS
11.5g
FAT
0.30g
FIBER
3.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories45kcal—
Protein0.60g1%
Carbohydrates11.5g4%
Fiber3.5g13%
Sugar6.0g12%
Total fat0.30g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water87g—
MINERALS
Sodium1.0mg0%
Potassium80mg2%
Calcium10mg1%
Iron0.30mg2%
Magnesium6.0mg1%
Phosphorus12mg1%
Zinc0.10mg1%
Copper0.05mg6%
Manganese0.30mg13%
Selenium0.10µg0%
VITAMINS
Vitamin A5.0µg1%
Vitamin C15mg17%
Vitamin D0µg0%
Vitamin E0.60mg4%
Vitamin K15µg13%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.05mg3%
Folate (B9)6.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, particularly anthocyanins, which help protect cells from oxidative damage.
- ✓Good source of Vitamin C, supporting immune system function and collagen production.
- ✓Contains dietary fiber, which aids in digestion and promotes gut health.
- ✓May support urinary tract health, similar to their relative, the cranberry.
COOKING TIPS
In the kitchen.
- 1Can be eaten raw, but their flavor is often tart. Taste before using, as sweetness can vary.
- 2Excellent for making jams, jellies, and sauces, as their natural tartness and pectin content provide good flavor and set.
- 3Use as a substitute for cranberries or blueberries in pies, muffins, scones, and other baked goods.
- 4Simmer with a little sugar and water to create a simple compote to serve with meats, yogurt, or desserts.
STORAGE
Keep it fresh.
- Refrigerate fresh, unwashed oheloberries in a breathable container for up to one week.
- For long-term storage, freeze berries on a single layer on a baking sheet before transferring to an airtight container or freezer bag for up to a year.
FAQ
Frequently asked questions.
Are oheloberries healthy?
Yes, oheloberries are highly nutritious and low in calories. They are packed with antioxidants like anthocyanins, which protect cells from damage, and provide essential nutrients like Vitamin C and dietary fiber.
What are the main health benefits of oheloberries?
Oheloberries support immune function and collagen production due to their Vitamin C content. They also contain compounds that may support urinary tract health and dietary fiber that aids in digestion and gut health.
How many calories and carbs are in oheloberries?
A 100g serving of raw oheloberries contains approximately 45 calories and 11.5 grams of carbohydrates. They are very low in fat (0.3g) and provide about 0.6g of protein.
Are oheloberries keto-friendly?
In moderation, oheloberries can be included in a keto diet. With 11.5g of carbs per 100g, they are lower in sugar than many tropical fruits, but portion sizes should be monitored to stay within daily carbohydrate limits.
Are oheloberries vegan and gluten-free?
Yes, oheloberries are a natural fruit and are both 100% vegan and gluten-free. They are suitable for individuals following plant-based diets or those with gluten sensitivities.
What do oheloberries taste like?
Oheloberries have a flavor profile similar to a cross between a cranberry and a blueberry. They range from sweet to pleasantly tart, depending on their ripeness and the specific variety.
How do you eat or cook with oheloberries?
They can be eaten raw as a snack or used as a topping for yogurt and cereal. In cooking, they are popular for making jams, jellies, and sauces, or as a tart addition to baked goods like muffins and pies.
How should I store fresh oheloberries?
Store fresh oheloberries in the refrigerator in a container that allows for some airflow. To prevent them from becoming mushy, avoid washing the berries until immediately before you plan to consume or cook them.
How long do oheloberries last?
Fresh oheloberries typically last for 5 to 7 days when kept in the refrigerator. For long-term storage, they can be frozen for up to 12 months without significant loss of nutritional value.
Can you eat oheloberries raw?
Yes, oheloberries are safe and delicious to eat raw. Consuming them raw ensures you receive the maximum amount of Vitamin C and heat-sensitive antioxidants that might be reduced during cooking.
