Tuesday Trade Up: Canned Blueberries

It's pie making season and if you can't get fresh blueberries, consider using Wyman's canned Wild Blueberries because not all canned blueberries are equal. Consider our Tuesday Trade Up. Wyman's contains two ingredients and has the same nutrition as fresh blueberries while Oregon Blueberries contain added sugar.

These two blueberries provide a great lesson in added sugars. Plain blueberries are naturally sweet and contain naturally occurring fructose. If you look at the nutrition label on the Wyman's Blueberries you'll see "Sugars 7g" but the ingredients do not list sugar. These sugars are fine to have, especially with the fiber that the blueberries provide. When we look at the Oregon Blueberries, we see "Sugars 18g" and see sugar listed in the ingredients. Comparing the Oregon to the Wyman's we can see that the Oregon blueberries have 11 extra grams of sugar.

As a final note, not all Oregon canned fruits contain added sugars. In fact Oregon Pie Cherries receive a NuVal score of 100 and is a Dietitian's Top Pick.

Wyman's Wild Blueberries (NuVal Score 100)
Ingredients: Wild Blueberries, Water

Nutrition Facts:

Serving Size 1/2 cup, Calories 50, Total Fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0 mg, Sodium 0 mg, Total Carbohydrate 12g, Dietary Fiber 3g, Sugars 7g, Protein 1g, Vitamin A 0%, Vitamin C 0%,
Calcium 2%, Iron 2%.

Oregon Blueberries in Light Syrup (NuVal Score 13)
Ingredients: Blueberries, Water And Sugar

Nutrition Facts
Serving Size 1/2 cup, Calories 110, Total Fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 5mg, Total Carbohydrate 25g, Dietary Fiber 2g, Sugars 18g, Protein 1g, Vitamin A 4%, Vitamin C 0%, Calcium 0%, Iron 2%

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