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Nutrition, Health & Wellness
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.
Blueberry fruit nutrition
| Nutrients | Units | Value 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 | Units | Value 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 | Units | Value 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 | Units | Value 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 | Units | Value 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 | Units | Value 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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