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Is there more vitamin K in raw blueberries or in cooked blueberries, such as in pie filling?
One cup of raw blueberries is a little higher in Vitamin K than other fruits at 29 micrograms (mcg). According to the USDA, a cup of canned blueberries in heavy syrup has only 16 mcg of Vitamin K. This is likely because some of that cup contains syrup and sugar (the blueberries in syrup come in at 225 calories and the cup of raw fruit is only 84 calories).
The pie filling is even lower in Vitamin K, at 10 mcg per cup, but there's a whopping 474 calories. This also represents simply a higher ratio of added sugar to actual blueberries
Thanks for writing,
Timothy S. Harlan, MD, FACP, CCMS