✦ Anthocyanins
✦ Vitamin C
✦ Manganese
✦ Dietary fibre
Blueberries are small, round blue-purple berries with sweet, mild flesh and a thin edible skin. They are well known for their anthocyanin polyphenols and provide vitamin C, manganese and fibre.
🍳
Preparation note
Eat raw or add late in cooking; rinse just before eating, since the waxy bloom on the skin helps slow moisture loss in storage.
Sources:
CoFID 2021
Where Blueberries Stands Out
Macronutrients per 100g
169
kJ
Energy
0.90
g
Protein
9.10
g
Carbs
1.50
g
Fibre
0.20
g
Fat
9.10
g
Sugars
0.02
g
Saturates
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 66.0 mg | 3% | |
| Chloride | 53.0 mg | 7% | |
| Phosphorus | 16.0 mg | 2% | |
| Calcium | 10.0 mg | 1% | |
| Folate | 8.00 µg | 4% | |
| Vitamin C | 6.00 mg | 8% | |
| Magnesium | 5.00 mg | 1% | |
| Vitamin A (RAE) | 1.17 µg | 0% | |
| Vitamin E (alpha-TE) | 0.880 mg | 7% | |
| Manganese | 0.690 mg | 35% | |
| Iron | 0.550 mg | 4% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Pantothenic Acid (B5) | 0.200 mg | 3% | |
| Zinc | 0.100 mg | 1% | |
| Copper | 0.060 mg | 6% | |
| Thiamin (B1) | 0.040 mg | 4% | |
| Riboflavin (B2) | 0.040 mg | 3% | |
| Vitamin B6 | 0.010 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 2.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.110 g | — | |
| Monounsaturated fat | 0.040 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 5.20 g | — | |
| Glucose (dextrose) | 3.90 g | — | |
| Sucrose | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Aspartic acid | 0.090 g | — | |
| Glutamic acid | 0.090 g | — | |
| Leucine | 0.054 g | — | |
| Arginine | 0.045 g | — | |
| Lysine | 0.045 g | — | |
| Valine | 0.045 g | — | |
| Phenylalanine | 0.036 g | — | |
| Serine | 0.036 g | — | |
| Alanine | 0.036 g | — | |
| Isoleucine | 0.035 g | — | |
| Threonine | 0.030 g | — | |
| Proline | 0.027 g | — | |
| Glycine | 0.027 g | — | |
| Tyrosine | 0.023 g | — | |
| Histidine | 0.016 g | — | |
| Methionine | 0.015 g | — | |
| Tryptophan | 0.009 g | — | |
| Cysteine | 0.007 g | — | |
| Beta-carotene | 14.0 µg | — | |
| Biotin (Vitamin B7) | 1.50 µg | 3% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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