Fruit facts: Blueberry nutrition facts

Blueberry nutrition facts > Blueberry facts > Health benefits

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 bunch

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)