Nutrients in 300 calories of Blueberries

Raw Blueberries (Vaccinium spp.).

Weight per 300 Calories

Blueberries

526g

Raw Blueberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Blueberries

Energy300 kcal

10.3%

Raw Blueberries have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.74 g

1.8%

Raw Blueberries have 1.7368421052632 g of Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.46%

Raw Blueberries have 0.14736842105263 g of Saturated Fat per 300 calories, which is 0.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.31 g

19%

Raw Blueberries have 0.30526315789474 g of Omega 3 per 300 calories, which is 19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.46 g

2.72%

Raw Blueberries have 0.46315789473684 g of Omega 6 per 300 calories, which is 2.72% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Blueberries have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate76.3 g

58.7%

Raw Blueberries have 76.263157894737 g of Carbohydrate per 300 calories, which is 58.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars52.4 g

72.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Blueberries have 52.421052631579 g of Sugars per 300 calories, which is 72.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose26 g

36%

≤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 26.157894736842 g of Fructose per 300 calories, which is 36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose25.7 g

Raw Blueberries have 25.684210526316 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.58 g

Raw Blueberries have 0.57894736842105 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.6 g

33.2%

Raw Blueberries have 12.631578947368 g of Fiber per 300 calories, which is 33.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.9 g

6.95%

Raw Blueberries have 3.8947368421053 g of Protein per 300 calories, which is 6.95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blueberries

Vitamin A15.8 μg

1.75%

RAE, retinol activity equivalents

Raw Blueberries have 15.789473684211 μg of Vitamin A per 300 calories, which is 1.75% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

16.2%

Thiamine

Raw Blueberries have 0.19473684210526 mg of Vitamin B1 per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

16.6%

Riboflavin

Raw Blueberries have 0.21578947368421 mg of Vitamin B2 per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg

13.8%

Niacin, nicotinic acid, niacinamide

Raw Blueberries have 2.2 mg of Vitamin B3 per 300 calories, which is 13.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.65 mg

13%

Pantothenic acid

Raw Blueberries have 0.65263157894737 mg of Vitamin B5 per 300 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

21%

Pyridoxine

Raw Blueberries have 0.27368421052632 mg of Vitamin B6 per 300 calories, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B71.58 μg

5.26%

Biotin

Raw Blueberries have 1.5789473684211 μg of Vitamin B7 per 300 calories, which is 5.26% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B931.6 μg

7.9%

Folates and Folic Acid

Raw Blueberries have 31.578947368421 μg of Vitamin B9 per 300 calories, which is 7.9% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Blueberries have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C51 mg

56.7%

Ascorbic acid

Raw Blueberries have 51.052631578947 mg of Vitamin C per 300 calories, which is 56.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Blueberries have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3 mg

20%

Tocopherols and Tocotrienols

Raw Blueberries have 3 mg of Vitamin E per 300 calories, which is 20% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K102 μg

84.6%

Phytomenadione or phylloquinone

Raw Blueberries have 101.57894736842 μg of Vitamin K per 300 calories, which is 84.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries

Calcium31.6 mg

3.16%

Raw Blueberries have 31.578947368421 mg of Calcium per 300 calories, which is 3.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.3%

Raw Blueberries have 0.3 mg of Copper per 300 calories, which is 33.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.47 mg

18.4%

Raw Blueberries have 1.4736842105263 mg of Iron per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium31.6 mg

7.5%

Raw Blueberries have 31.578947368421 mg of Magnesium per 300 calories, which is 7.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.77 mg

77%

Raw Blueberries have 1.7684210526316 mg of Manganese per 300 calories, which is 77% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus63 mg

9.02%

Raw Blueberries have 63.157894736842 mg of Phosphorus per 300 calories, which is 9.02% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium405 mg

12%

Raw Blueberries have 405.26315789474 mg of Potassium per 300 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.53 μg

0.96%

Raw Blueberries have 0.52631578947368 μg of Selenium per 300 calories, which is 0.96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.26 mg

0.35%

Raw Blueberries have 5.2631578947368 mg of Sodium per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.84 mg

7.66%

Raw Blueberries have 0.84210526315789 mg of Zinc per 300 calories, which is 7.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water443 g

12%

Raw Blueberries have 443.21052631579 g of Water per 300 calories, which is 12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Blueberries:

300 calories of Blueberries has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B6 and Vitamin C.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
This fruit has some Vitamin B7.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Blueberries:

300 calories of Blueberries is an excellent source of Copper and Manganese.
It has a good amount of Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium.
While 300 calories of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 300 calories of Raw Blueberries:

300 calories of Blueberries is an excellent source of Carbohydrate, Sugars, Fructose and Fiber.
It has a good amount of Omega 3.
It also has some Omega 6 and Protein.
While 300 calories of product has trace amounts of Fat, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Blueberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Blueberries

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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