Nutrients in 100 grams of Blueberries
Raw Blueberries (Vaccinium spp.).
Macros Ratio
Protein
Fat
Carbs
5%
5%
90%
Macro Nutrients
Blueberries
Energy57 kcal
1.97%
Raw Blueberries have 57 kcal of Energy per 100 grams, which is 1.97% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.33 g
0.34%
Raw Blueberries have 0.33 g of Fat per 100 grams, which is 0.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.028 g
0.088%
Raw Blueberries have 0.028 g of Saturated Fat per 100 grams, which is 0.088% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.058 g
3.63%
Raw Blueberries have 0.058 g of Omega 3 per 100 grams, which is 3.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.088 g
0.52%
Raw Blueberries have 0.088 g of Omega 6 per 100 grams, which is 0.52% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Blueberries have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate14.5 g
11%
Raw Blueberries have 14.49 g of Carbohydrate per 100 grams, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.96 g
13.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blueberries have 9.96 g of Sugars per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose4.97 g
6.86%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Blueberries have 4.97 g of Fructose per 100 grams, which is 6.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose4.88 g
%
Raw Blueberries have 4.88 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.11 g
%
Raw Blueberries have 0.11 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2.4 g
6.3%
Raw Blueberries have 2.4 g of Fiber per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein0.74 g
1.32%
Raw Blueberries have 0.74 g of Protein per 100 grams, which is 1.32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Blueberries
Vitamin A3 μg
Buy Preformed Vegan Vitamin A
0.33%
RAE, retinol activity equivalents
Raw Blueberries have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.037 mg
Buy Vegan Vitamin B1
3.1%
Thiamine
Raw Blueberries have 0.037 mg of Vitamin B1 per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.041 mg
Buy Vegan Vitamin B2
3.15%
Riboflavin
Raw Blueberries have 0.041 mg of Vitamin B2 per 100 grams, which is 3.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.42 mg
Buy Nutritional Yeast naturally rich in vitamin B3
2.6%
Niacin, nicotinic acid, niacinamide
Raw Blueberries have 0.418 mg of Vitamin B3 per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.12 mg
Buy Nutritional Yeast naturally rich in vitamin B5
2.48%
Pantothenic acid
Raw Blueberries have 0.124 mg of Vitamin B5 per 100 grams, which is 2.48% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.052 mg
4%
Pyridoxine
Raw Blueberries have 0.052 mg of Vitamin B6 per 100 grams, which is 4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B70.3 μg
1%
Biotin
Raw Blueberries have 0.3 μg of Vitamin B7 per 100 grams, which is 1% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B96 μg
1.5%
Folates and Folic Acid
Raw Blueberries have 6 μg of Vitamin B9 per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Raw Blueberries have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C9.7 mg
10.8%
Ascorbic acid
Raw Blueberries have 9.7 mg of Vitamin C per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Blueberries have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.57 mg
3.8%
Tocopherols and Tocotrienols
Raw Blueberries have 0.57 mg of Vitamin E per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K19.3 μg
16%
Phytomenadione or phylloquinone
Raw Blueberries have 19.3 μg of Vitamin K per 100 grams, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Blueberries
Calcium6 mg
0.6%
Raw Blueberries have 6 mg of Calcium per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.057 mg
6.33%
Raw Blueberries have 0.057 mg of Copper per 100 grams, which is 6.33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron0.28 mg
3.5%
Raw Blueberries have 0.28 mg of Iron per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium6 mg
1.43%
Raw Blueberries have 6 mg of Magnesium per 100 grams, which is 1.43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.34 mg
14.6%
Raw Blueberries have 0.336 mg of Manganese per 100 grams, which is 14.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus12 mg
1.7%
Raw Blueberries have 12 mg of Phosphorus per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium77 mg
2.26%
Raw Blueberries have 77 mg of Potassium per 100 grams, which is 2.26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.1 μg
0.18%
Raw Blueberries have 0.1 μg of Selenium per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1 mg
0.067%
Raw Blueberries have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.16 mg
1.45%
Raw Blueberries have 0.16 mg of Zinc per 100 grams, which is 1.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water84.2 g
2.28%
Raw Blueberries have 84.21 g of Water per 100 grams, which is 2.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Blueberries:
- 100 grams of Blueberries has a good amount of Vitamin C and Vitamin K.
- It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
- While 100 grams of product has trace amounts of Vitamin B7 and Vitamin B9, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Blueberries:
- 100 grams of Blueberries has a good amount of Manganese.
- It has some Copper and Iron.
- While 100 grams of product has trace amounts of Magnesium, Phosphorus, Potassium and Zinc, it has no Calcium, Selenium and Sodium.
Macronutrients in 100 grams of Raw Blueberries:
- 100 grams of Blueberries has a good amount of Carbohydrate and Sugars.
- It has some Omega 3, Fructose and Fiber.
- While 100 grams of product has trace amounts of Protein, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.