Fruit

Oheloberries

Health
ScoreC

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 57

Nutrient density12

Protein quality4

Fiber content5

Healthy fats5

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 9.4%Riboflavin 3.9%Niacin 2.4%Magnesium 2.0%Thiamin 2.0%

Nutrition

per_100g

Calories

0.4g

Protein

6.8g

Carbs

0.2g

Fat

Fiber

Health benefits

Antioxidant support and oxidative stress reduction

moderate evidence

Anthocyanins and proanthocyanidins scavenge free radicals and reduce systemic inflammation, protecting cellular structures from age-related damage

Cardiovascular health maintenance

moderate evidence

High polyphenol content improves endothelial function and reduces arterial inflammation; minimal sodium supports healthy blood pressure

Urinary tract health support

emerging evidence

Proanthocyanidins in berries inhibit pathogenic bacteria adhesion to urinary epithelium, similar to mechanisms documented in cranberries

Low glycemic impact with metabolic support

moderate evidence

High 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: Low glycemic load and minimal protein/fat make oheloberries suitable for any meal period; no timing-dependent bioactive compounds. Morning consumption capitalizes on vitamin C absorption for immune function; evening consumption supports antioxidant protection during sleep recovery.
·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