Fruits

Nutrition Facts Blueberries

Blueberries nutrition facts

Blueberries are a water-rich fruit that provides carbohydrate, vitamin C, manganese, and anthocyanin polyphenols. Anthocyanin-rich foods are being studied for effects on vascular function and exercise recovery, but blueberries should not be called the universal antioxidant 'leader,' and recovery findings remain mixed. Choose dry, firm berries without mold; refrigerate promptly and do not wash until just before eating, because added surface moisture encourages spoilage.

Calories64
Protein0.7g
Carbs14.6g
Fat0.3g
Protein Carbs Fat

Nutrition for 100 g

Calories 64 kcal
Protein 0.7 g
Total Fat 0.31 g
Carbohydrates 14.57 g
Fiber 2.4 g
Total Sugars 9.36 g
Sodium 0 mg

Nutrients

Full nutrient profile

Proximates
Water 84.19 g
Energy (Atwater General Factors) 63.86 kcal
Energy (Atwater Specific Factors) 57.38 kcal
Nitrogen 0.11 g
Protein 0.7 g
Total lipid (fat) 0.31 g
Ash 0.23 g
Energy 240 kj
Energy 57 kcal
Carbohydrates
Carbohydrate, by difference 14.57 g
Sugars, Total 9.36 g
Sucrose 0 g
Glucose 4.42 g
Fructose 4.94 g
Lactose 0 g
Maltose 0 g
Galactose 0 g
Sugars, Total 9.96 g
Fiber, total dietary 2.4 g
Starch 0.03 g
Lipids
Fatty acids, total trans 0 g
Cholesterol 0 mg
PUFA 18:2 0.09 g
PUFA 18:3 0.06 g
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total monounsaturated 0.05 g
Fatty acids, total polyunsaturated 0.15 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 10:0 0 g
SFA 16:0 0.02 g
SFA 18:0 0.005 g
MUFA 18:1 0.05 g
Fatty acids, total saturated 0.03 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
PUFA 22:6 n-3 (DHA) 0 g
MUFA 16:1 0.002 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
Amino acids
Isoleucine 0.02 g
Leucine 0.04 g
Lysine 0.01 g
Cystine 0.008 g
Valine 0.03 g
Arginine 0.04 g
Histidine 0.01 g
Aspartic acid 0.06 g
Serine 0.02 g
Tryptophan 0.003 g
Threonine 0.02 g
Methionine 0.01 g
Phenylalanine 0.03 g
Tyrosine 0.009 g
Alanine 0.03 g
Glutamic acid 0.09 g
Glycine 0.03 g
Proline 0.03 g
Minerals
Calcium, Ca 11.69 mg
Iron, Fe 0.34 mg
Magnesium, Mg 6.18 mg
Phosphorus, P 12.96 mg
Potassium, K 85.64 mg
Sodium, Na 0 mg
Zinc, Zn 0.09 mg
Copper, Cu 0.05 mg
Manganese, Mn 0.42 mg
Selenium, Se 0.1 ug
Vitamins and other components
Vitamin C, total ascorbic acid 8.06 mg
Biotin 0.3 ug
Folic acid 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Choline, total 6 mg
Betaine 0.2 mg
Retinol 0 ug
Folate, food 6 ug
Folate, DFE 6 ug
Vitamin B-12 0 ug
Vitamin E (alpha-tocopherol) 0.57 mg
Lutein + zeaxanthin 80 ug
Tocopherol, beta 0.01 mg
Tocopherol, gamma 0.36 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Niacin 0.42 mg
Pantothenic acid 0.12 mg
Vitamin B-6 0.05 mg
Vitamin K (Dihydrophylloquinone) 0 ug
Vitamin K (phylloquinone) 19.3 ug
Thiamin 0.04 mg
Riboflavin 0.04 mg
Folate, total 6 ug
Vitamin A, IU 54 iu
Vitamin A, RAE 3 ug
Carotene, beta 32 ug
Carotene, alpha 0 ug
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Tocopherol, delta 0.03 mg
Tocotrienol, gamma 0.07 mg
Tocotrienol, delta 0 mg
Vitamin B-12, added 0 ug
Vitamin E, added 0 mg
Vitamin D (D2 + D3) 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Interesting fact

Anthocyanins are pigments, not a force field

Anthocyanins give blueberries their blue-purple color. After eating, they and their metabolites interact with biological signaling pathways; they do not simply circulate as direct scavengers that erase all exercise-generated free radicals. Cold storage and freezing preserve berries well, while prolonged warm storage and processing can reduce anthocyanin content.

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.