Fruit
Oheloberries
56Health
Score
CScore
Oheloberries are small, tart Hawaiian berries rich in vitamin C and antioxidants, providing exceptional nutritional density relative to their low calorie content.
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Why Oheloberries scores 56
Nutrient density12
Protein quality4
Fiber content5
Healthy fats5
Bioactive compounds11
Glycemic impact9
Top nutrients
Vitamin C6.7Riboflavin2.8Niacin1.7Magnesium1.4Thiamin1.4
Nutrition
per_100g
28
Calories
0.4g
Protein
6.8g
Carbs
0.2g
Fat
0g
Fiber
Health benefits
Antioxidant support and oxidative stress reduction
moderate evidenceAnthocyanins and proanthocyanidins scavenge free radicals and reduce systemic inflammation, protecting cellular structures from age-related damage
Cardiovascular health maintenance
moderate evidenceHigh polyphenol content improves endothelial function and reduces arterial inflammation; minimal sodium supports healthy blood pressure
Urinary tract health support
emerging evidenceProanthocyanidins in berries inhibit pathogenic bacteria adhesion to urinary epithelium, similar to mechanisms documented in cranberries
Low glycemic impact with metabolic support
moderate evidenceHigh polyphenol density relative to simple carbohydrates moderates insulin response and supports stable glucose metabolism
Pairs well with
- ·Pair with Greek yogurt because the protein enhances satiety and vitamin C improves iron absorption from the yogurt's trace minerals
- ·Combine with almonds because the fat-soluble vitamin A absorption is enhanced by lipids, and polyphenols reduce oxidative stress from nut metabolism
- ·Mix with green tea because catechins and anthocyanins work synergistically to amplify antioxidant capacity and cellular protection
- ·Pair with dark leafy greens (spinach/kale) because polyphenols enhance mineral bioavailability and create comprehensive phytonutrient coverage
Practical tips
- ·Best timing: anytime
- ·Select berries with deep purple-red coloration, indicating higher anthocyanin concentration; avoid soft or discolored specimens
- ·Store in refrigerator in shallow containers to prevent bruising; consume within 5-7 days for optimal antioxidant potency
- ·Freeze fresh oheloberries on parchment trays then transfer to airtight containers to preserve polyphenol stability for 6+ months
- ·Add to smoothie bowls with nuts and seeds post-workout to leverage rapid vitamin C absorption for recovery and collagen synthesis
- ·Consider sourcing from sustainable Hawaiian growers to ensure quality and support traditional agricultural practices
