Blueberries are phyto-nutrients superstar. These fruits contain significant amounts of anthocyanadins, antioxidant compounds that give blue, purple and red colors to fruits and vegetables.
In addition to their anthocyanins, blueberrries also contain hydroxycinnamic acids (including caffeic, ferulic and coumaric acid), hydroxybenzoic acids (including gallic and procatechuic acid), and flavonols (including kaempferol, quercetin and myricetin). Blueberries also contain the unique, phenol-like antioxidants pterostilbene and resveratrol.
Blueberries are a very good source of vitamin K, vitamin C and manganese. Blueberries are also a good source of fiber and copper.
According to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). To read this chart accurately, you’ll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food’s nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system.
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Blueberries, fresh
1.00 cup 148.00 grams Calories: 84
GI: low |
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| Nutrient | Amount | DRI/DV (%) |
Nutrient Density |
World’s Healthiest Foods Rating |
|---|---|---|---|---|
| vitamin K | 28.56 mcg | 32 | 6.8 | very good |
| manganese | 0.50 mg | 25 | 5.3 | very good |
| vitamin C | 14.36 mg | 19 | 4.1 | very good |
| fiber | 3.55 g | 14 | 3.0 | good |
| copper | 0.08 mg | 9 | 1.9 | good |
| World’s Healthiest Foods Rating |
Rule |
|---|---|
| excellent | DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% |
| very good | DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% |
| good | DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% |
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Blueberries. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
| Blueberries, fresh (Note: “–” indicates data unavailable) |
||
| 1.00 cup (148.00 g) |
GI: low | |
| BASIC MACRONUTRIENTS AND CALORIES | ||
|---|---|---|
| nutrient | amount | DRI/DV (%) |
| Protein | 1.10 g | 2 |
| Carbohydrates | 21.45 g | 10 |
| Fat – total | 0.49 g | — |
| Dietary Fiber | 3.55 g | 14 |
| Calories | 84.36 | 5 |
| MACRONUTRIENT AND CALORIE DETAIL | ||
| nutrient | amount | DRI/DV (%) |
| Carbohydrate: | ||
| Starch | — g | |
| Total Sugars | 14.74 g | |
| Monosaccharides | 14.58 g | |
| Fructose | 7.36 g | |
| Glucose | 7.22 g | |
| Galactose | 0.00 g | |
| Disaccharides | 0.16 g | |
| Lactose | 0.00 g | |
| Maltose | 0.00 g | |
| Sucrose | 0.16 g | |
| Soluble Fiber | 0.40 g | |
| Insoluble Fiber | 3.15 g | |
| Other Carbohydrates | 3.15 g | |
| Fat: | ||
| Monounsaturated Fat | 0.07 g | |
| Polyunsaturated Fat | 0.22 g | |
| Saturated Fat | 0.04 g | |
| Trans Fat | 0.00 g | |
| Calories from Fat | 4.40 | |
| Calories from Saturated Fat | 0.37 | |
| Calories from Trans Fat | 0.00 | |
| Cholesterol | 0.00 mg | |
| Water | 124.63 g | |
| MICRONUTRIENTS | ||
| nutrient | amount | DRI/DV (%) |
| Vitamins | ||
| Water-Soluble Vitamins | ||
| B-Complex Vitamins | ||
| Vitamin B1 | 0.05 mg | 4 |
| Vitamin B2 | 0.06 mg | 5 |
| Vitamin B3 | 0.62 mg | 4 |
| Vitamin B3 (Niacin Equivalents) | 0.69 mg | |
| Vitamin B6 | 0.08 mg | 5 |
| Vitamin B12 | 0.00 mcg | 0 |
| Biotin | — mcg | — |
| Choline | 8.88 mg | 2 |
| Folate | 8.88 mcg | 2 |
| Folate (DFE) | 8.88 mcg | |
| Folate (food) | 8.88 mcg | |
| Pantothenic Acid | 0.18 mg | 4 |
| Vitamin C | 14.36 mg | 19 |
| Fat-Soluble Vitamins | ||
| Vitamin A (Retinoids and Carotenoids) | ||
| Vitamin A International Units (IU) | 79.92 IU | |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 4.00 mcg (RAE) | 0 |
| Vitamin A mcg Retinol Equivalents (RE) | 7.99 mcg (RE) | |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | |
| Carotenoid mcg Retinol Equivalents (RE) | 7.99 mcg (RE) | |
| Alpha-Carotene | 0.00 mcg | |
| Beta-Carotene | 47.36 mcg | |
| Beta-Carotene Equivalents | 47.36 mcg | |
| Cryptoxanthin | 0.00 mcg | |
| Lutein and Zeaxanthin | 118.40 mcg | |
| Lycopene | 0.00 mcg | |
| Vitamin D | ||
| Vitamin D International Units (IU) | 0.00 IU | 0 |
| Vitamin D mcg | 0.00 mcg | |
| Vitamin E | ||
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 0.84 mg (ATE) | 6 |
| Vitamin E International Units (IU) | 1.26 IU | |
| Vitamin E mg | 0.84 mg | |
| Vitamin K | 28.56 mcg | 32 |
| Minerals | ||
| nutrient | amount | DRI/DV (%) |
| Boron | — mcg | |
| Calcium | 8.88 mg | 1 |
| Chloride | — mg | |
| Chromium | — mcg | — |
| Copper | 0.08 mg | 9 |
| Fluoride | — mg | — |
| Iodine | — mcg | — |
| Iron | 0.41 mg | 2 |
| Magnesium | 8.88 mg | 2 |
| Manganese | 0.50 mg | 25 |
| Molybdenum | — mcg | — |
| Phosphorus | 17.76 mg | 3 |
| Potassium | 113.96 mg | 3 |
| Selenium | 0.15 mcg | 0 |
| Sodium | 1.48 mg | 0 |
| Zinc | 0.24 mg | 2 |
| INDIVIDUAL FATTY ACIDS | ||
| nutrient | amount | DRI/DV (%) |
| Omega-3 Fatty Acids | 0.09 g | 4 |
| Omega-6 Fatty Acids | 0.13 g | |
| Monounsaturated Fats | ||
| 14:1 Myristoleic | 0.00 g | |
| 15:1 Pentadecenoic | 0.00 g | |
| 16:1 Palmitol | 0.00 g | |
| 17:1 Heptadecenoic | 0.00 g | |
| 18:1 Oleic | 0.07 g | |
| 20:1 Eicosenoic | 0.00 g | |
| 22:1 Erucic | 0.00 g | |
| 24:1 Nervonic | 0.00 g | |
| Polyunsaturated Fatty Acids | ||
| 18:2 Linoleic | 0.13 g | |
| 18:2 Conjugated Linoleic (CLA) | — g | |
| 18:3 Linolenic | 0.09 g | |
| 18:4 Stearidonic | 0.00 g | |
| 20:3 Eicosatrienoic | 0.00 g | |
| 20:4 Arachidonic | 0.00 g | |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g | |
| 22:5 Docosapentaenoic (DPA) | 0.00 g | |
| 22:6 Docosahexaenoic (DHA) | 0.00 g | |
| Saturated Fatty Acids | ||
| 4:0 Butyric | — g | |
| 6:0 Caproic | — g | |
| 8:0 Caprylic | — g | |
| 10:0 Capric | — g | |
| 12:0 Lauric | — g | |
| 14:0 Myristic | — g | |
| 15:0 Pentadecanoic | — g | |
| 16:0 Palmitic | 0.03 g | |
| 17:0 Margaric | — g | |
| 18:0 Stearic | 0.01 g | |
| 20:0 Arachidic | — g | |
| 22:0 Behenate | — g | |
| 24:0 Lignoceric | — g | |
| INDIVIDUAL AMINO ACIDS | ||
| nutrient | amount | DRI/DV (%) |
| Alanine | 0.05 g | |
| Arginine | 0.05 g | |
| Aspartic Acid | 0.08 g | |
| Cysteine | 0.01 g | |
| Glutamic Acid | 0.13 g | |
| Glycine | 0.05 g | |
| Histidine | 0.02 g | |
| Isoleucine | 0.03 g | |
| Leucine | 0.07 g | |
| Lysine | 0.02 g | |
| Methionine | 0.02 g | |
| Phenylalanine | 0.04 g | |
| Proline | 0.04 g | |
| Serine | 0.03 g | |
| Threonine | 0.03 g | |
| Tryptophan | 0.00 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.05 g | |
| OTHER COMPONENTS | ||
| nutrient | amount | DRI/DV (%) |
| Ash | 0.36 g | |
| Organic Acids (Total) | — g | |
| Acetic Acid | — g | |
| Citric Acid | — g | |
| Lactic Acid | — g | |
| Malic Acid | — g | |
| Taurine | — g | |
| Sugar Alcohols (Total) | — g | |
| Glycerol | — g | |
| Inositol | — g | |
| Mannitol | — g | |
| Sorbitol | — g | |
| Xylitol | — g | |
| Artificial Sweeteners (Total) | — mg | |
| Aspartame | — mg | |
| Saccharin | — mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg | |
Note:The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation “–” to represent those nutrients for which no value was included in this version of the database. |
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Nutrition Facts
Lets know about the nutrients found in blueberries.
Carbs
Blueberries consist of 14% carbs and 84% water. They contain only minor amounts of protein (0.7%) and fat (0.3%).
Most of the carbs come from simple sugars like glucose and fructose, but they also contain some fiber.
Blueberries have a score of 53 on the glycemic index, which is relatively low.
This means that blueberries should not cause major spikes in blood sugar levels and are considered to be safe for diabetics.
Fiber
Dietary fiber is an important part of a healthy diet and may have protective effects against various diseases.
One cup of blueberries contains 3.6 grams of fiber. In fact, around 16% of the carb content is in the form of fiber.
Vitamins and Minerals
Blueberries are a good source of several vitamins and minerals.
These include:
Vitamin K1: Blueberries are a good source of vitamin K1, which is also known as phylloquinone. Vitamin K1 is mostly involved in blood clotting, but may also benefit bone health (6).
Vitamin C: Also known as ascorbic acid, vitamin C is an antioxidant that is important for skin health and immune function (7).
Manganese: This essential mineral is required for normal amino acid, protein, lipid and carbohydrate metabolism (8).
Blueberries also contain small amounts of vitamin E, vitamin B6 and copper.
Plant Compounds
Blueberries are rich in antioxidants and beneficial plant compounds. These include:
Anthocyanins: These antioxidants give blueberries their color and may reduce the risk of heart disease.
Quercetin: High intake of this flavonol has been linked with lower blood pressure and a reduced risk of heart disease.
Myricetin: This flavonol may have a number of health benefits, and has properties that may help prevent cancer and diabetes.
Anthocyanins
Anthocyanins are the main antioxidant compounds found in blueberries. They belong to a large family of polyphenols called flavonoids. Anthocyanins are believed to be responsible for many of the beneficial health effects of blueberries.
More than 15 different anthocyanins have been detected in blueberries, but malvidin and delphinidin are the predominant compounds.
These anthocyanins seem to be concentrated in the skin. Therefore, the outer layer of the berry is the most valuable part.
