Blueberry Nutrition Facts

Overview of Blueberry Nutrition

Scientific Name: Vaccinium

Order: Ericales

Family: Ericaceae

In brief blueberry has: vitamin C (9.70 mg | 11% DV) vitamin E (0.57 mg | 4% DV) vitamin K (19.30 mcg | 16% DV) magnesium (6.00 mg | 1% DV) manganese (0.34 mg | 15% DV) Blueberries (Vaccinium) most likely originated from North America. Wild relatives are found mostly growing in the northern regions of North America, Europe, and Asia. Many varieties of blueberries exist, differentiating by their colors and sizes. Generally, blueberries look like small dark blue marbles with juicy, acidic pulp. The berries also contain small brown seeds. In the upper part, this fruit has a small crown that differentiates it from the unrelated fruit, black currant. Blueberries are a good source of vitamins such as vitamin C (11% daily value [DV]), which is an essential element for skin and connective tissue health. In terms of immunity, vitamin C contributes to immune defense by supporting cellular functions of adaptive and innate immune. Blueberries are also a vitamin K-rich fruit (16 % DV), which benefits blood clotting and bone health. Vitamin E is also found in blueberries at 4% DV. This vitamin is involved in immune health. Additionally, blueberries are free from cholesterol and fat, which reduces heart disease. It contains many minerals like manganese (15% DV) and magnesium (1% DV). Like calcium (6.00 mg), these nutrients are important for bone health. The high amount of fiber (9% DV) in blueberries helps to prevent constipation and maintains a healthy digestive tract. In short, blueberries are a good source for those who want to add something delicious to their food. Blueberries can be used in smoothies, jams, or salads.

Calories

Name	Amount	% Daily Value
Calories	57 kcal	3%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	14.49 g	5%
Dietary Fiber	2.40 g	9%
Sugars	9.96 g
Starch	0.03 g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	- mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	0.33 g	0%
Saturated Fat	0.03 g	0%
Monounsaturated Fat	0.05 g
Polyunsaturated Fat, total	0.15 g
18:2 n-6 (LA), Omega-6	0.09 g
18:3 n-6 (GLA)	- g
18:3 n-3 (ALA), Omega-3	0.06 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	0.00 g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	0.74 g	1%
Tryptophan	0.00 g
Threonine	0.02 g
Isoleucine	0.02 g
Leucine	0.04 g
Lysine	0.01 g
Methionine	0.01 g
Cystine	0.01 g
Phenylalanine	0.03 g
Tyrosine	0.01 g
Valine	0.03 g
Arginine	0.04 g
Histidine	0.01 g
Alanine	0.03 g
Aspartic Acid	0.06 g
Glutamic Acid	0.09 g
Glycine	0.03 g
Proline	0.03 g
Serine	0.02 g

Vitamins

Name	Amount	% Daily Value
Vitamin Can antioxidant and for immune health and making collagen	9.70 mg	11%
Thiaminfor amino acid, glucose, and lipid metabolism	0.04 mg	3%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.04 mg	3%
Niacinfor digestive and skin health and nerve function	0.42 mg	3%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.12 mg	2%
Vitamin B6for brain development, immune health, and protein metabolism	0.05 mg	3%
Folate, totalfor amino acid metabolism and preventing neural tube defects	6.00 mcg	2%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	6.00 mcg
Cholinefor brain health and nerve function	6.00 mg	1%
Betainefor metabolizing an amino acid called homocysteine	0.20 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	2.67 mcg	0%
Retinol Acitiviy Equivalent	3.00 mcg
Retinol	0.00 mcg
Beta-Carotene	32.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	80.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	0.57 mg	4%
Alpha-Tocopherol	0.57 mg
Beta-Tocopherol	0.01 mg
Gamma-Tocopherol	0.36 mg
Delta-Tocopherol	0.03 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	19.30 mcg	16%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	6.00 mg	0%
Ironfor carrying oxygen to cells and muscles	0.28 mg	2%
Magnesiumfor bone and heart health and muscle/nerve function	6.00 mg	1%
Phosphorusfor bone health and helping the body store and use energy	12.00 mg	1%
Potassiumfor carbohydrate metabolism and muscle/nerve function	77.00 mg	2%
Sodiumfor muscle/nerve function	1.00 mg	0%
Zincan antioxidant and for immune health	0.16 mg	1%
Copperfor iron absorption and blood vessel, bone, and immune health	0.06 mg	7%
Manganesean antioxidant	0.34 mg	15%
Seleniuman antioxidant and for reproductive health and thyroid function	0.10 mcg	0%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	84.21 g
Ash	0.24 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.