Food Nutrient Profile - Blueberries

Menu

App version: 10.308

Select from foods

Nutrients in 100 grams of Blueberries

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

Macros Ratio

Protein Fat Carbs
5%
5%
90%
100 g ▼

Macro Nutrients

Blueberries
Energy57 kcal
1.97%
Raw Blueberries provide 57kcal of Energy per 100 grams, meeting 1.97% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.33 g
0.34%
Raw Blueberries provide 0.33g of Fat per 100 grams, meeting 0.34% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.028 g
0.088%
Raw Blueberries provide 0.028g of Saturated Fat per 100 grams, meeting 0.088% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.058 g
3.63%
Raw Blueberries provide 0.058g of Omega 3 per 100 grams, meeting 3.63% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.088 g
0.52%
Raw Blueberries provide 0.088g of Omega 6 per 100 grams, meeting 0.52% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Blueberries provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate14.5 g
11%
Raw Blueberries provide 14.5g of Carbohydrate per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars9.96 g
13.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blueberries provide 9.96g of Sugars per 100 grams, meeting 13.7% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose4.97 g
6.86%
≤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 provide 4.97g of Fructose per 100 grams, meeting 6.86% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose4.88 g
%
Raw Blueberries provide 4.88g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.11 g
%
Raw Blueberries provide 0.11g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber2.4 g
6.3%
Raw Blueberries provide 2.4g of Fiber per 100 grams, meeting 6.3% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.74 g
1.32%
Raw Blueberries provide 0.74g of Protein per 100 grams, meeting 1.32% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Blueberries
Vitamin A3 μg
0.33%
RAE, retinol activity equivalents
Raw Blueberries provide 3μg of Vitamin A per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.037 mg
3.1%
Thiamine
Raw Blueberries provide 0.037mg of Vitamin B1 per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.041 mg
3.15%
Riboflavin
Raw Blueberries provide 0.041mg of Vitamin B2 per 100 grams, meeting 3.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.42 mg
2.6%
Niacin, nicotinic acid, niacinamide
Raw Blueberries provide 0.42mg of Vitamin B3 per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.12 mg
2.48%
Pantothenic acid
Raw Blueberries provide 0.12mg of Vitamin B5 per 100 grams, meeting 2.48% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.052 mg
4%
Pyridoxine
Raw Blueberries provide 0.052mg of Vitamin B6 per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B70.3 μg
1%
Biotin
Raw Blueberries provide 0.3μg of Vitamin B7 per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B96 μg
1.5%
Folates and Folic Acid
Raw Blueberries provide 6μg of Vitamin B9 per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Blueberries provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C9.7 mg
10.8%
Ascorbic acid
Raw Blueberries provide 9.7mg of Vitamin C per 100 grams, meeting 10.8% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Blueberries provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E0.57 mg
3.8%
Tocopherols and Tocotrienols
Raw Blueberries provide 0.57mg of Vitamin E per 100 grams, meeting 3.8% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K19.3 μg
16%
Phytomenadione or phylloquinone
Raw Blueberries provide 19.3μg of Vitamin K per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Blueberries
Calcium6 mg
0.6%
Raw Blueberries provide 6mg of Calcium per 100 grams, meeting 0.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.057 mg
6.33%
Raw Blueberries provide 0.057mg of Copper per 100 grams, meeting 6.33% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron0.28 mg
3.5%
Raw Blueberries provide 0.28mg of Iron per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium6 mg
1.43%
Raw Blueberries provide 6mg of Magnesium per 100 grams, meeting 1.43% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.34 mg
14.6%
Raw Blueberries provide 0.34mg of Manganese per 100 grams, meeting 14.6% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus12 mg
1.7%
Raw Blueberries provide 12mg of Phosphorus per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium77 mg
2.26%
Raw Blueberries provide 77mg of Potassium per 100 grams, meeting 2.26% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.1 μg
0.18%
Raw Blueberries provide 0.1μg of Selenium per 100 grams, meeting 0.18% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Raw Blueberries provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.16 mg
1.45%
Raw Blueberries provide 0.16mg of Zinc per 100 grams, meeting 1.45% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water84.2 g
2.28%
Raw Blueberries provide 84.2g of Water per 100 grams, meeting 2.28% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Blueberries Nutrition Facts | 100g

Discover the nutritional data of raw blueberries with macro and micronutrients in 100g. Learn about the health benefits of blueberries and how they can contribute to a balanced diet.

Blueberries are not just delicious; they are packed with a variety of essential vitamins, minerals, and macronutrients that can contribute significantly to your overall health. Let's dive into the nutritional profile of 100 grams of raw blueberries and discover why they are a fantastic addition to a whole-food, plant-based diet.

Vitamins in 100 Grams of Raw Blueberries

Blueberries are a rich source of Vitamin C and Vitamin K, both of which play crucial roles in maintaining your health. Vitamin C is a powerful antioxidant that supports your immune system and skin health, while Vitamin K is essential for blood clotting and bone health.

In addition to these, blueberries contain moderate amounts of several B vitamins, including:

While blueberries have trace amounts of Vitamin B7 (Biotin) and Vitamin B9 (Folate), they do not contain Vitamin A, Vitamin B12, or Vitamin D.

Minerals in 100 Grams of Raw Blueberries

When it comes to minerals, blueberries shine with a good amount of Manganese, which is vital for bone formation, blood clotting, and reducing inflammation.

They also provide some Copper and Iron, essential for red blood cell production and oxygen transport in the body.

Blueberries contain trace amounts of:

However, they do not contain Calcium, Selenium, or Sodium.

Macronutrients in 100 Grams of Raw Blueberries

Blueberries are a great source of Carbohydrates and natural Sugars, providing a quick energy boost. They also contain some Omega-3 fatty acids, which are beneficial for heart health, and Fructose, a natural sugar that is easier on your blood sugar levels compared to refined sugars.

Additionally, blueberries offer a good amount of Fiber, which is essential for digestive health.

While they have trace amounts of Protein, blueberries do not contain significant amounts of Fat, Saturated Fat, or Omega-6 fatty acids.

Conclusion

Incorporating 100 grams of raw blueberries into your diet can provide a wealth of nutrients that support various aspects of your health. Whether you enjoy them in a smoothie, sprinkled over oatmeal, or simply as a snack, blueberries are a delicious and nutritious choice that aligns perfectly with a whole-food, plant-based lifestyle. So go ahead, indulge in these little blue gems and reap the health benefits they offer!

Frequently Asked Questions about Blueberries

What are the health benefits of Blueberries?

Blueberries are a nutrient-dense fruit that are rich in antioxidants, vitamins, and minerals. They are known to support heart health, improve brain function, and help reduce inflammation in the body. Blueberries are also low in calories and high in fiber, making them a great option for weight management and digestive health.

Are there any potential risks or side effects of consuming Blueberries?

Blueberries are generally safe to consume and are a nutritious addition to a balanced diet. However, some people may experience mild side effects such as digestive issues or allergic reactions. It's always best to consume blueberries in moderation as part of a varied diet to minimize any potential risks.

Can I lose weight by eating more Blueberries?

Blueberries are a nutritious low-calorie food that can be part of a weight loss diet. They are high in fiber, which can help you feel full and satisfied, and they also contain antioxidants that may support weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall diet and exercise habits rather than relying solely on one food for weight loss.

Can I gain more muscles by eating more Blueberries if I train consistently?

While blueberries are a nutritious food choice, they are not typically considered a muscle-building food. To gain muscle, it is important to focus on consuming adequate protein from sources such as beans, lentils, tofu, tempeh, nuts, seeds, and whole grains. Additionally, ensuring you are consuming enough calories to support muscle growth and engaging in a consistent strength training program are key factors in building muscle mass.

Can I eat Blueberries if I have diabetes?

Yes, blueberries are a great option for people with diabetes as they are low in calories and high in fiber, antioxidants, and vitamins. They have a low glycemic index, which means they have a minimal impact on blood sugar levels. However, it's important to monitor portion sizes and consider how they fit into your overall meal plan.

Can I consume Blueberries if I am on a Keto diet?

Yes, you can consume blueberries in moderation on a Keto diet. While blueberries are higher in carbs compared to other berries, they are also rich in antioxidants and fiber. Just be mindful of your portion size to stay within your daily carb limit.

Can I eat Blueberries if I am on a low fat diet?

Yes, blueberries are a great option for a low-fat diet as they are naturally low in fat and calories. They are also packed with antioxidants, vitamins, and minerals, making them a nutritious choice for overall health.

What is the environmental impact of producing Blueberries?

Blueberry production has a relatively low environmental impact compared to other crops. Blueberries require less water and pesticides than many other fruits, and they are typically grown in areas with natural rainfall, reducing the need for irrigation. Additionally, blueberry bushes can help prevent soil erosion and provide habitat for beneficial insects. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of blueberries.




Compare Raw Blueberries with: