Nutrition for Blueberry

Calories, Protein, Vitamins and More


image of blueberry source

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 Vitamin K 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
There is no significant amounts of saturated fat or cholesterol in blueberry.

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 percent 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
There is no significant amounts of starch in blueberry.

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. It also is cholestrol free. Most of the fat in blueberry are healthier unsaturated fats:

  • Total fat: 0.5 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol or saturated fat in blueberry.

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:

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
There is no significant amounts of tryptophan, lysine, methionine or histidine in blueberry.

Protein Similar to Blueberry

Some other fruits or fruit juices with similar amounts of protein to blueberry by weight:

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 mg 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
Minerals in blueberry (1 cup):
  • 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
There is no significant amounts of pantothenic acid or vitamin b12 in blueberry.

Similar to Blueberry for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to blueberry:

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

Blueberry:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Blueberry in Cooking

Blueberry is in the top 10% of most popular ingredients for recipes. Blueberry can be consumed raw. Most recipes call for one or two cups of blueberry.

Friends and Relatives of Blueberry

Foods commonly cooked with blueberry: Other similar relatives:


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