Fruit facts: Blueberry nutrition facts

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Nutrition, Health & Wellness

Blueberry fruit nutrition facts
Blueberry (Vaccinium spp.) comprises many species and belong to the genus Vaccinium.
Blueberry is a small shrub with dark blue berries and native of North America, Asia and Europe.
They are now cultivated through out the world in temperate regions.
The fruit has many essential micro nutrients like manganese, vitamin C, vitamin B6 and vitamin K. Fair amounts of dietary fibre is also available.
Phytochemicals like anthocyanins, resveratrol, proanthocyanidins, tannins and flavonols are present in considerable quantities in the ripe fruit.
These phytochemicals function as antioxidants in the body.
The skin of blueberry is very rich in resveratrol and this phytochemical is found to be very effective in the control of cancer and inflammation.
Nutrient values and weights given below are calculated for edible portion of the fruit only. About 5% of the weight is lost as raw, green and spoiled berries and stem.

blueberries
Blueberry bunch

Blueberry fruit nutrition

Nutrients
UnitsValue per 100g One cup
150g
Fifty berries
70g
Water g 84.21 124.63 57.26
Energy kcal 57 84 39
Carbohydrate g 14.49 21.45 9.85
Protein g 0.74 1.10 0.50
Lipid (fat) g 0.33 0.49 0.22
Ash g 0.24 0.36 0.16
Dietary fibre g 2.4 3.6 1.6

Fruit facts: Blueberry carbohydrates nutrition

Carbohydrates
UnitsValue per 100g One cup
150g
Fifty berries
70g
Sugars g 9.96 14.74 6.77
Fructose g 4.97 7.36 3.38
Sucrose g 0.11 0.16 0.07
Glucose (dextrose) g 4.88 7.22 3.32
Starch g 0.03 0.04 0.02

Fruit facts: Blueberry minerals nutrition

Minerals
UnitsValue per 100g One cup 150g Fifty berries 70g
Calcium mg 6 9 4
Selenium mcg 0.1 0.1 0.1
Iron mg 0.28 0.41 0.19
Manganese mg 0.34 0.50 0.23
Magnesium mg 6 9 4
Copper mg 0.06 0.08 0.04
Phosphorus mg 12 18 8
Sodium mg 1 1 1
Potassium mg 77 114 52
Zinc mg 0.16 0.24 0.11

Fruit facts: Blueberry vitamins nutrition

Vitamins nutrition
UnitsValue
per 100g
One cup
150g
Fifty
berries 70g
Vitamin C mg 9.7 14.4 6.6
Thiamin mg 0.04 0.06 0.03
Riboflavin mg 0.04 0.06 0.03
Niacin mg 0.42 0.62 0.28
Pantothenic acid mg 0.12 0.18 0.08
Vitamin B6 mg 0.05 0.08 0.04
Folate mcg 6 9 4
Choline mg 6.0 8.9 4.1
Vitamin A IU IU 54 80 37
Lutein + zeaxanthin mcg 80 118 54
Vitamin E (alpha-tocopherol) mg 0.57 0.84 0.39
Vitamin K (phylloquinone) mcg 19.3 28.6 13.1

Fruit facts: Lipids nutrition

Lipids nutrition
UnitsValue
per 100g
One cup
150g
Fifty berries
70g
Saturated fatty acids g 0.03 0.04 0.02
Monounsaturated fatty acids g 0.05 0.07 0.03
Polyunsaturated fatty acids g 0.15 0.22 0.10

Fruit facts: Blueberry amino acid nutrition

Amino acids

UnitsValue per 100g One cup 150g Fifty berries 70g
Threonine g 0.02 0.03 0.01
Serine g 0.02 0.03 0.02
Isoleucine g 0.02 0.03 0.02
Proline g 0.03 0.04 0.02
Leucine g 0.04 0.07 0.03
Glycine g 0.03 0.05 0.02
Glutamic acid g 0.09 0.14 0.06
Phenylalanine g 0.03 0.04 0.02
Aspartic acid g 0.06 0.08 0.04
Valine g 0.03 0.05 0.02
Alanine g 0.03 0.05 0.02
Arginine g 0.04 0.06 0.03


Source: USDA National Nutrient Database (2009)

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