Oheloberries
Oheloberries are small, tart Hawaiian berries rich in vitamin C and antioxidants, providing exceptional nutritional density relative to their low calorie content.
Nutrition Β· per ~140 g serving Β· β ΒΎ cup
- Vitamin C8.4 mg9% DV
- Riboflavin0.05 mg4% DV
- Niacin0.38 mg2% DV
- Thiamin0.02 mg2% DV
- Vitamin A58.8 iu1% DV
- Magnesium8.4 mg2% DV
- Potassium53.2 mg1% DV
- Phosphorus14.0 mg1% DV
- Calcium9.8 mg<1% DV
- Iron0.13 mg<1% DV
- Sodium1.4 mg<1% DV
- Anthocyanins~280 mg
- Polyphenols~210 mg
Score Β· 56/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin C7% DV
- Riboflavin3% DV
- Niacin2% DV
- Magnesium1% DV
- Thiamin1% DV
Overview
Oheloberries (Vaccinium reticulatum) are native Hawaiian berries traditionally used in island cuisine and cultural practices for centuries. Despite their modest calorie profile (28 kcal per 100g), these berries pack notable concentrations of vitamin C and bioactive polyphenols, particularly anthocyanins and proanthocyanidins. Their extremely low sodium content and minimal fat make them ideal for cardiovascular health protocols. While micronutrient density per 100g appears limited in standard USDA profiling, oheloberries are typically consumed in concentrated forms or as part of traditional preparations where nutrient bioavailability may be enhanced. The tart flavor profile suggests substantial organic acid content, which supports mineral absorption and digestive function. Oheloberries align with longevity dietary patterns through their antioxidant capacity and low glycemic impact, making them particularly valuable for metabolic health and age-related disease prevention. Their status as a traditional Hawaiian superfood reflects indigenous nutritional wisdom sustained over generations.
Health Benefits (4)
- Antioxidant support and oxidative stress reductionmoderateAnthocyanins and proanthocyanidins scavenge free radicals and reduce systemic inflammation, protecting cellular structures from age-related damage
- Cardiovascular health maintenancemoderateHigh polyphenol content improves endothelial function and reduces arterial inflammation; minimal sodium supports healthy blood pressure
- Urinary tract health supportemergingProanthocyanidins in berries inhibit pathogenic bacteria adhesion to urinary epithelium, similar to mechanisms documented in cranberries
- Low glycemic impact with metabolic supportmoderateHigh polyphenol density relative to simple carbohydrates moderates insulin response and supports stable glucose metabolism
Food Pairings
- Β·Pair with Greek yogurt because the protein enhances satiety and vitamin C improves iron absorption from the yogurt's trace minerals
- Β·Combine with almonds because the fat-soluble vitamin A absorption is enhanced by lipids, and polyphenols reduce oxidative stress from nut metabolism
- Β·Mix with green tea because catechins and anthocyanins work synergistically to amplify antioxidant capacity and cellular protection
- Β·Pair with dark leafy greens (spinach/kale) because polyphenols enhance mineral bioavailability and create comprehensive phytonutrient coverage
Practical Tips
- Β·Select berries with deep purple-red coloration, indicating higher anthocyanin concentration; avoid soft or discolored specimens
- Β·Store in refrigerator in shallow containers to prevent bruising; consume within 5-7 days for optimal antioxidant potency
- Β·Freeze fresh oheloberries on parchment trays then transfer to airtight containers to preserve polyphenol stability for 6+ months
- Β·Add to smoothie bowls with nuts and seeds post-workout to leverage rapid vitamin C absorption for recovery and collagen synthesis
- Β·Consider sourcing from sustainable Hawaiian growers to ensure quality and support traditional agricultural practices
Optimal 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.
May be consumed during fasting windows without significant glycemic or digestive impact due to minimal macronutrient density
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
PerΒ 100Β g of the default form. Bars show how much higher or lower oheloberries is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about oheloberries
What is oheloberries?
Oheloberries is classified as a fruit. Oheloberries are small, tart Hawaiian berries rich in vitamin C and antioxidants, providing exceptional nutritional density relative to their low calorie content.
Is oheloberries healthy?
Oheloberries scores 56/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin C, Riboflavin, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is oheloberries high in protein?
Not particularly. A 140 g serving provides about 0.5 g of protein (~1% of the 50 g daily value).
Is oheloberries high in fiber?
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Is oheloberries keto-friendly?
Sometimes β it depends on your daily carb budget. A 140 g serving has about 9.6 g of net carbs (9.6 g total minus 0 g fiber).
When is the best time to eat oheloberries?
Best any time of day. 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.
How much oheloberries should I eat?
A typical serving is around 140 g (~39 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating oheloberries alongside several other fruit sources.
What pairs well with oheloberries?
Oheloberries pairs nicely 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.