Nutrients in 100 grams of Blueberries

Raw Blueberries (Vaccinium spp.).

Macros Ratio

Protein Fat Carbs

90%

100 g ▼

Macro Nutrients

Blueberries

Energy57 kcal

1.97%

Raw Blueberries have 57 kcal of Energy per 100 grams, which is 1.97% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.33 g

0.34%

Raw Blueberries have 0.33 g of Fat per 100 grams, which is 0.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.028 g

0.088%

Raw Blueberries have 0.028 g of Saturated Fat per 100 grams, which is 0.088% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.058 g

3.63%

Raw Blueberries have 0.058 g of Omega 3 per 100 grams, which is 3.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.088 g

0.52%

Raw Blueberries have 0.088 g of Omega 6 per 100 grams, which is 0.52% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Blueberries have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14.5 g

11%

Raw Blueberries have 14.49 g of Carbohydrate per 100 grams, which is 11% of the Recommended Dietary Allowance of 130g per day 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 have 9.96 g of Sugars per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 72.5g per day 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 have 4.97 g of Fructose per 100 grams, which is 6.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.88 g

Raw Blueberries have 4.88 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.11 g

Raw Blueberries have 0.11 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.4 g

6.3%

Raw Blueberries have 2.4 g of Fiber per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.74 g

1.32%

Raw Blueberries have 0.74 g of Protein per 100 grams, which is 1.32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Blueberries

Vitamin A3 μg

0.33%

RAE, retinol activity equivalents

Raw Blueberries have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.037 mg

3.1%

Thiamine

Raw Blueberries have 0.037 mg of Vitamin B1 per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.041 mg

3.15%

Riboflavin

Raw Blueberries have 0.041 mg of Vitamin B2 per 100 grams, which is 3.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.42 mg

2.6%

Niacin, nicotinic acid, niacinamide

Raw Blueberries have 0.418 mg of Vitamin B3 per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.12 mg

2.48%

Pantothenic acid

Raw Blueberries have 0.124 mg of Vitamin B5 per 100 grams, which is 2.48% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.052 mg

Pyridoxine

Raw Blueberries have 0.052 mg of Vitamin B6 per 100 grams, which is 4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B70.3 μg

Biotin

Raw Blueberries have 0.3 μg of Vitamin B7 per 100 grams, which is 1% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B96 μg

1.5%

Folates and Folic Acid

Raw Blueberries have 6 μg of Vitamin B9 per 100 grams, which is 1.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C9.7 mg

10.8%

Ascorbic acid

Raw Blueberries have 9.7 mg of Vitamin C per 100 grams, which is 10.8% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E0.57 mg

3.8%

Tocopherols and Tocotrienols

Raw Blueberries have 0.57 mg of Vitamin E per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19.3 μg

16%

Phytomenadione or phylloquinone

Raw Blueberries have 19.3 μg of Vitamin K per 100 grams, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries

Calcium6 mg

0.6%

Raw Blueberries have 6 mg of Calcium per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.057 mg

6.33%

Raw Blueberries have 0.057 mg of Copper per 100 grams, which is 6.33% 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

Iron0.28 mg

3.5%

Raw Blueberries have 0.28 mg of Iron per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium6 mg

1.43%

Raw Blueberries have 6 mg of Magnesium per 100 grams, which is 1.43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.34 mg

14.6%

Raw Blueberries have 0.336 mg of Manganese per 100 grams, which is 14.6% 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

Phosphorus12 mg

1.7%

Raw Blueberries have 12 mg of Phosphorus per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium77 mg

2.26%

Raw Blueberries have 77 mg of Potassium per 100 grams, which is 2.26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.1 μg

0.18%

Raw Blueberries have 0.1 μg of Selenium per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1 mg

0.067%

Raw Blueberries have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.16 mg

1.45%

Raw Blueberries have 0.16 mg of Zinc per 100 grams, which is 1.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water84.2 g

2.28%

Raw Blueberries have 84.21 g of Water per 100 grams, which is 2.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Blueberries:
100 grams of Blueberries has a good amount of Vitamin C and Vitamin K. It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E. While 100 grams of product has trace amounts of Vitamin B7 and Vitamin B9, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Blueberries:
100 grams of Blueberries has a good amount of Manganese. It has some Copper and Iron. While 100 grams of product has trace amounts of Magnesium, Phosphorus, Potassium and Zinc, it has no Calcium, Selenium and Sodium.

Macronutrients in 100 grams of Raw Blueberries:
100 grams of Blueberries has a good amount of Carbohydrate and Sugars. It has some Omega 3, Fructose and Fiber. While 100 grams of product has trace amounts of Protein, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Blueberries with:

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

Food Info

Nutrients in 100 grams of Blueberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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