Nutrients in 1 pound of Blueberries
Raw Blueberries (Vaccinium spp.).
Macros Ratio
Protein
Fat
Carbs
5%
5%
90%
Macro Nutrients
Blueberries
Energy259 kcal
8.9%
Raw Blueberries have 258.54744 kcal of Energy per 1 pound, which is 8.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.5 g
1.54%
Raw Blueberries have 1.4968536 g of Fat per 1 pound, which is 1.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.4%
Raw Blueberries have 0.12700576 g of Saturated Fat per 1 pound, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.26 g
16.4%
Raw Blueberries have 0.26308336 g of Omega 3 per 1 pound, which is 16.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.4 g
2.35%
Raw Blueberries have 0.39916096 g of Omega 6 per 1 pound, which is 2.35% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate65.7 g
50.6%
Raw Blueberries have 65.7254808 g of Carbohydrate per 1 pound, which is 50.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars45 g
62.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blueberries have 45.1777632 g of Sugars per 1 pound, which is 62.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose22.5 g
31%
≤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 22.5435224 g of Fructose per 1 pound, which is 31% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose22 g
%
Raw Blueberries have 22.1352896 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.5 g
%
Raw Blueberries have 0.4989512 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber11 g
28.6%
Raw Blueberries have 10.886208 g of Fiber per 1 pound, which is 28.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.36 g
6%
Raw Blueberries have 3.3565808 g of Protein per 1 pound, which is 6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Blueberries
Vitamin A13.6 μg
Buy Preformed Vegan Vitamin A
1.5%
RAE, retinol activity equivalents
Raw Blueberries have 13.60776 μg of Vitamin A per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.17 mg
Buy Vegan Vitamin B1
14%
Thiamine
Raw Blueberries have 0.16782904 mg of Vitamin B1 per 1 pound, which is 14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.19 mg
Buy Vegan Vitamin B2
14.3%
Riboflavin
Raw Blueberries have 0.18597272 mg of Vitamin B2 per 1 pound, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.9 mg
Buy Nutritional Yeast naturally rich in vitamin B3
12%
Niacin, nicotinic acid, niacinamide
Raw Blueberries have 1.89601456 mg of Vitamin B3 per 1 pound, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.56 mg
Buy Nutritional Yeast naturally rich in vitamin B5
11.2%
Pantothenic acid
Raw Blueberries have 0.56245408 mg of Vitamin B5 per 1 pound, which is 11.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.24 mg
18%
Pyridoxine
Raw Blueberries have 0.23586784 mg of Vitamin B6 per 1 pound, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B71.36 μg
4.54%
Biotin
Raw Blueberries have 1.360776 μg of Vitamin B7 per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B927.2 μg
6.8%
Folates and Folic Acid
Raw Blueberries have 27.21552 μg of Vitamin B9 per 1 pound, which is 6.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Raw Blueberries have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C44 mg
49%
Ascorbic acid
Raw Blueberries have 43.998424 mg of Vitamin C per 1 pound, which is 49% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Blueberries have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E2.6 mg
17.2%
Tocopherols and Tocotrienols
Raw Blueberries have 2.5854744 mg of Vitamin E per 1 pound, which is 17.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K87.5 μg
73%
Phytomenadione or phylloquinone
Raw Blueberries have 87.543256 μg of Vitamin K per 1 pound, which is 73% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Blueberries
Calcium27.2 mg
2.72%
Raw Blueberries have 27.21552 mg of Calcium per 1 pound, which is 2.72% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.26 mg
28.7%
Raw Blueberries have 0.25854744 mg of Copper per 1 pound, which is 28.7% 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 availableIron1.27 mg
16%
Raw Blueberries have 1.2700576 mg of Iron per 1 pound, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium27.2 mg
6.48%
Raw Blueberries have 27.21552 mg of Magnesium per 1 pound, which is 6.48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.52 mg
66.3%
Raw Blueberries have 1.52406912 mg of Manganese per 1 pound, which is 66.3% 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 availablePhosphorus54.4 mg
7.78%
Raw Blueberries have 54.43104 mg of Phosphorus per 1 pound, which is 7.78% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium349 mg
10.3%
Raw Blueberries have 349.26584 mg of Potassium per 1 pound, which is 10.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.45 μg
0.82%
Raw Blueberries have 0.453592 μg of Selenium per 1 pound, which is 0.82% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.54 mg
0.3%
Raw Blueberries have 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.73 mg
6.6%
Raw Blueberries have 0.7257472 mg of Zinc per 1 pound, which is 6.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water382 g
10.3%
Raw Blueberries have 381.9698232 g of Water per 1 pound, which is 10.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Blueberries:
- 1 pound of Blueberries is an excellent source of Vitamin C and Vitamin K.
- It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
- It also has some Vitamin B7 and Vitamin B9.
- While 1 pound of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.
Minerals in 1 pound of Raw Blueberries:
- 1 pound of Blueberries is an excellent source of Copper and Manganese.
- It has a good amount of Iron, Phosphorus and Potassium.
- It also has some Calcium, Magnesium and Zinc.
- While 1 pound of product has trace amounts of Selenium, it has no Sodium.
Macronutrients in 1 pound of Raw Blueberries:
- 1 pound of Blueberries is an excellent source of Carbohydrate, Sugars, Fructose and Fiber.
- It has a good amount of Omega 3.
- It also has some Protein.
- While 1 pound of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.