Food Info

Menu
Select from foods

Nutrients in 14 ounces of Blueberries

Raw Blueberries (Vaccinium spp.).
food image
food imagefood image

Macros Ratio

Protein Fat Carbs
5%
5%
90%
14 oz ▼

Macro Nutrients

Blueberries
Energy226 kcal
7.8%
Raw Blueberries have 226.22901 kcal of Energy per 14 ounces, which is 7.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.3 g
1.35%
Raw Blueberries have 1.3097469 g of Fat per 14 ounces, which is 1.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.11 g
0.35%
Raw Blueberries have 0.11113004 g of Saturated Fat per 14 ounces, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.23 g
14.4%
Raw Blueberries have 0.23019794 g of Omega 3 per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.35 g
2.05%
Raw Blueberries have 0.34926584 g of Omega 6 per 14 ounces, which is 2.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Blueberries have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate57.5 g
44.2%
Raw Blueberries have 57.5097957 g of Carbohydrate per 14 ounces, which is 44.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars39.5 g
54.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blueberries have 39.5305428 g of Sugars per 14 ounces, which is 54.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose19.7 g
27.2%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Blueberries have 19.7255821 g of Fructose per 14 ounces, which is 27.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose19.4 g
%
Raw Blueberries have 19.3683784 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.44 g
%
Raw Blueberries have 0.4365823 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.53 g
25%
Raw Blueberries have 9.525432 g of Fiber per 14 ounces, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.94 g
5.24%
Raw Blueberries have 2.9370082 g of Protein per 14 ounces, which is 5.24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Blueberries
Vitamin A12 μg
1.32%
RAE, retinol activity equivalents
Raw Blueberries have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.15 mg
12.2%
Thiamine
Raw Blueberries have 0.14685041 mg of Vitamin B1 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.16 mg
12.5%
Riboflavin
Raw Blueberries have 0.16272613 mg of Vitamin B2 per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B31.66 mg
10.4%
Niacin, nicotinic acid, niacinamide
Raw Blueberries have 1.65901274 mg of Vitamin B3 per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.49 mg
9.84%
Pantothenic acid
Raw Blueberries have 0.49214732 mg of Vitamin B5 per 14 ounces, which is 9.84% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.21 mg
16%
Pyridoxine
Raw Blueberries have 0.20638436 mg of Vitamin B6 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B71.2 μg
3.97%
Biotin
Raw Blueberries have 1.190679 μg of Vitamin B7 per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B924 μg
5.95%
Folates and Folic Acid
Raw Blueberries have 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Blueberries have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C38.5 mg
42.8%
Ascorbic acid
Raw Blueberries have 38.498621 mg of Vitamin C per 14 ounces, which is 42.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Blueberries have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E2.26 mg
15%
Tocopherols and Tocotrienols
Raw Blueberries have 2.2622901 mg of Vitamin E per 14 ounces, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K76.6 μg
64%
Phytomenadione or phylloquinone
Raw Blueberries have 76.600349 μg of Vitamin K per 14 ounces, which is 64% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries
Calcium24 mg
2.4%
Raw Blueberries have 23.81358 mg of Calcium per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.23 mg
25%
Raw Blueberries have 0.22622901 mg of Copper per 14 ounces, which is 25% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.1 mg
14%
Raw Blueberries have 1.1113004 mg of Iron per 14 ounces, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium24 mg
5.67%
Raw Blueberries have 23.81358 mg of Magnesium per 14 ounces, which is 5.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.33 mg
58%
Raw Blueberries have 1.33356048 mg of Manganese per 14 ounces, which is 58% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus47.6 mg
6.8%
Raw Blueberries have 47.62716 mg of Phosphorus per 14 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium306 mg
9%
Raw Blueberries have 305.60761 mg of Potassium per 14 ounces, which is 9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.4 μg
0.72%
Raw Blueberries have 0.396893 μg of Selenium per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Raw Blueberries have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.64 mg
5.77%
Raw Blueberries have 0.6350288 mg of Zinc per 14 ounces, which is 5.77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water334 g
9.03%
Raw Blueberries have 334.2235953 g of Water per 14 ounces, which is 9.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Blueberries:
Minerals in 14 ounces of Raw Blueberries:
Macronutrients in 14 ounces of Raw Blueberries:



Compare Raw Blueberries with: