Nutrients in 5 ounces of Blueberries
Raw Blueberries (Vaccinium spp.).
Macros Ratio
Protein
Fat
Carbs
5%
5%
90%
Macro Nutrients
Blueberries
Energy80.8 kcal
2.8%
Raw Blueberries have 80.796075 kcal of Energy per 5 ounces, which is 2.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.47 g
0.48%
Raw Blueberries have 0.46776675 g of Fat per 5 ounces, which is 0.48% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.04 g
0.12%
Raw Blueberries have 0.0396893 g of Saturated Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.082 g
5.14%
Raw Blueberries have 0.08221355 g of Omega 3 per 5 ounces, which is 5.14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.12 g
0.73%
Raw Blueberries have 0.1247378 g of Omega 6 per 5 ounces, which is 0.73% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate20.5 g
15.8%
Raw Blueberries have 20.53921275 g of Carbohydrate per 5 ounces, which is 15.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars14 g
19.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blueberries have 14.118051 g of Sugars per 5 ounces, which is 19.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose7.04 g
9.7%
≤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 7.04485075 g of Fructose per 5 ounces, which is 9.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose6.9 g
%
Raw Blueberries have 6.917278 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.16 g
%
Raw Blueberries have 0.15592225 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.4 g
8.95%
Raw Blueberries have 3.40194 g of Fiber per 5 ounces, which is 8.95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.05 g
1.87%
Raw Blueberries have 1.0489315 g of Protein per 5 ounces, which is 1.87% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder
Buy premium vegan protein powder
Vitamins
Blueberries
Vitamin A4.25 μg
Buy Preformed Vegan Vitamin A
0.47%
RAE, retinol activity equivalents
Raw Blueberries have 4.252425 μg of Vitamin A per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.052 mg
Buy Vegan Vitamin B1
4.37%
Thiamine
Raw Blueberries have 0.052446575 mg of Vitamin B1 per 5 ounces, which is 4.37% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.058 mg
Buy Vegan Vitamin B2
4.47%
Riboflavin
Raw Blueberries have 0.058116475 mg of Vitamin B2 per 5 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.59 mg
Buy Nutritional Yeast naturally rich in vitamin B3
3.7%
Niacin, nicotinic acid, niacinamide
Raw Blueberries have 0.59250455 mg of Vitamin B3 per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.18 mg
Buy Nutritional Yeast naturally rich in vitamin B5
3.5%
Pantothenic acid
Raw Blueberries have 0.1757669 mg of Vitamin B5 per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.074 mg
5.67%
Pyridoxine
Raw Blueberries have 0.0737087 mg of Vitamin B6 per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B70.43 μg
1.4%
Biotin
Raw Blueberries have 0.4252425 μg of Vitamin B7 per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B98.5 μg
2.13%
Folates and Folic Acid
Raw Blueberries have 8.50485 μg of Vitamin B9 per 5 ounces, which is 2.13% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C13.7 mg
15.3%
Ascorbic acid
Raw Blueberries have 13.7495075 mg of Vitamin C per 5 ounces, which is 15.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.81 mg
5.4%
Tocopherols and Tocotrienols
Raw Blueberries have 0.80796075 mg of Vitamin E per 5 ounces, which is 5.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K27.4 μg
22.8%
Phytomenadione or phylloquinone
Raw Blueberries have 27.3572675 μg of Vitamin K per 5 ounces, which is 22.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Blueberries
Calcium8.5 mg
0.85%
Raw Blueberries have 8.50485 mg of Calcium per 5 ounces, which is 0.85% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.081 mg
8.98%
Raw Blueberries have 0.080796075 mg of Copper per 5 ounces, which is 8.98% 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 availableIron0.4 mg
4.96%
Raw Blueberries have 0.396893 mg of Iron per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium8.5 mg
2.02%
Raw Blueberries have 8.50485 mg of Magnesium per 5 ounces, which is 2.02% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.48 mg
20.7%
Raw Blueberries have 0.4762716 mg of Manganese per 5 ounces, which is 20.7% 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 availablePhosphorus17 mg
2.43%
Raw Blueberries have 17.0097 mg of Phosphorus per 5 ounces, which is 2.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium109 mg
3.2%
Raw Blueberries have 109.145575 mg of Potassium per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.14 μg
0.26%
Raw Blueberries have 0.1417475 μg of Selenium per 5 ounces, which is 0.26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.4 mg
0.094%
Raw Blueberries have 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.23 mg
2.06%
Raw Blueberries have 0.226796 mg of Zinc per 5 ounces, which is 2.06% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water119 g
3.23%
Raw Blueberries have 119.36556975 g of Water per 5 ounces, which is 3.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Blueberries:
- 5 ounces of Blueberries is an excellent source of Vitamin K.
- It has a good amount of Vitamin C.
- It also has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
- While 5 ounces of product has trace amounts of Vitamin B7 and Vitamin B9, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 5 ounces of Raw Blueberries:
- 5 ounces of Blueberries is an excellent source of Manganese.
- It has a good amount of Copper.
- It also has some Iron, Phosphorus and Potassium.
- While 5 ounces of product has trace amounts of Calcium, Magnesium and Zinc, it has no Selenium and Sodium.
Macronutrients in 5 ounces of Raw Blueberries:
- 5 ounces of Blueberries has a good amount of Carbohydrate, Sugars, Fructose and Fiber.
- It has some Omega 3.
- While 5 ounces of product has trace amounts of Omega 6 and Protein, it has no Fat, Saturated Fat, Glucose and Sucrose.