Nutrition for Blueberry
Calories, Protein, Vitamins and More
Blueberry Nutrition Summary
One cup of blueberry (148 grams or 0.3 lb) contains 84 calories and 1.1 grams of protein. Blueberry consist of 84% water, 15% carbohydrates, and less than 1% of protein or fat.Blueberry is an excellent source of a few nutrients, including dietary fiber and Vitamin C. It also contains significant amounts of carbohydrates and manganese.
In one cup of blueberry:
- Calories: 84
- Protein: 1.1 g
- Sugar: 14.7 g
- Dietary fiber: 3.6 g
- Fat: 0.5 g
- Sodium: 1.5 mg
See the Blueberry Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Blueberries, raw.
Calories in Blueberry
Blueberry has 84 calories per cup or 57 calories for every 100 grams. Most of its calories are from carbohydrates.91% of calories in blueberry are from carbohydrates, 5% of calories are from fat and 5% of calories are from protein.
Calories from Carbs
The majority, or 91% of the calories in blueberry are from carbohydrates.
The carbs in blueberry are mostly in the form of dietary fiber and sugar (20% and 80%). A great high-fiber food, a single cup of blueberry contains 14% of recommended daily values or 3.6 grams of dietary fiber.
- Dietary fiber: 3.6 g
- Sugar: 14.7 g
Calories from Fat
A small portion, or 5% the calories in Blueberry are from fat. Blueberry is very low in total fat, with 0.5 grams per cup. Most of the fat in blueberry are healthier unsaturated fats.
Blueberry is cholesterol free and trans-fat free.
Blueberry is cholesterol free and trans-fat free.
- Total fat: 0.5 g
- Monounsaturated fat: 0.1 g
- Polyunsaturated fat: 0.2 g
Omega-6 in Blueberry
A source of omega-6 fatty acids, every cup of blueberry contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in blueberry comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.13 g
Calories Similar to Blueberry
Some other fruits or fruit juices with similar calories to blueberry by weight:- Pears: same
- Currants: -1 calories
- Granny Smith Apple: +1 calories
- Pomegranate Juice: -4 calories
Protein in Blueberry
One cup of Blueberry has 1.1 grams of protein or about 2% of daily recommended intake. Blueberry is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.- Protein: 1.1 g
- Threonine: 0.03 g
- Isoleucine: 0.03 g
- Leucine: 0.07 g
- Phenylalanine: 0.04 g
- Valine: 0.05 g
Protein Similar to Blueberry
Some other fruits or fruit juices with similar amounts of protein to blueberry by weight:- Figs: same
- Grapes: same
- Grapefruit: same
- Orange: -0.1 grams
Vitamins and Minerals in Blueberry
An good source of nutrients, blueberry contains abundant amounts of Vitamin C. In fact, a single cup of blueberry contains 19% of recommended daily values or 14.4 milligrams of Vitamin C.Vitamins in blueberry (1 cup):
- Vitamin a: 4.4 ug
- Thiamin: 0.1 mg
- Riboflavin: 0.1 mg
- Niacin: 0.6 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 14.4 mg
- Vitamin e: 0.8 mg
- Folate: 8.9 ug
- Vitamin k: 28.6 ug
- Calcium: 8.9 mg
- Potassium: 114 mg
- Iron: 0.4 mg
- Magnesium: 8.9 mg
- Zinc: 0.2 mg
- Selenium: 0.1 ug
- Phosphorus: 17.8 mg
- Copper: 0.1 mg
- Manganese: 0.5 mg
- Choline: 8.9 mg
Similar to Blueberry for Vitamin C
Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to blueberry:- Plums: -0.3 MG
- Pineapple Juice: +0.44 MG
- Apricot: +0.44 MG
- Cranberry Juice: -0.59 MG
Flavonoids and Carotenoids in Blueberry [3]
Blueberry contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids luteolin, kaempferol, myricetin and quercetin. In one cup of blueberry:
- beta-carotene: 47 ug
- lutein + zeaxanthin: 118 ug
- luteolin: 0.3 mg
- kaempferol: 2.46 mg
- myricetin: 1.92 mg
- Quercetin: 11.35 mg
Blueberry Nutrition Chart
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