Fruits Berries & Currants Phytochemical data available 🇬🇧 CoFID 2021
✦ Anthocyanin-rich ✦ Cognitive health research ✦ Vitamin C and manganese ✦ Low glycaemic load

Blueberries are exceptionally rich in anthocyanins — the deep blue-purple pigments which are powerful antioxidants and the focus of significant cognitive and cardiovascular health research. They also provide vitamin C, manganese, and useful fibre, all in a low-calorie package.

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Preparation note

Frozen blueberries retain anthocyanins almost as well as fresh; a daily handful is the typical amount used in clinical studies.

Sources: LPI Oregon State · CoFID 2021

Macronutrients per 100g

151
kJ
Energy
0.90
g
Protein
8.60
g
Carbs
1.50
g
Fibre
0.20
g
Fat
8.60
g
Sugars
0.20
g
Saturates
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 158 mg 8%
Chloride 65.0 mg 8%
Vitamin C 40.0 mg 50%
Folate 22.0 µg 11%
Phosphorus 15.0 mg 2%
Magnesium 9.00 mg 2%
Calcium 8.00 mg 1%
Vitamin A (RAE) 1.33 µg 0%
Niacin (B3) 0.400 mg 3%
Thiamin (B1) 0.280 mg 25%
Pantothenic Acid (B5) 0.200 mg 3%
Vitamin E (alpha-TE) 0.150 mg 1%
Zinc 0.100 mg 1%
Iron 0.070 mg 1%
Vitamin B6 0.060 mg 4%
Copper 0.030 mg 3%
Riboflavin (B2) 0.020 mg 1%
Manganese 0.020 mg 1%
Molybdenum 0.000 µg 0%
Selenium 0.000 µg 0%
Choline 0.000 mg —
Vitamin K 0.000 µg 0%
Vitamin D 0.000 µg 0%
Chromium 0.000 µg 0%
Betaine 0.000 mg —
Vitamin B12 0.000 µg 0%
Iodine 1.00 µg 1%
Polyunsaturated fat (PUFA) 0.000 g —
Trans fat 0.000 g —
Monounsaturated fat 0.000 g —
Sucrose 4.20 g —
Fructose 2.40 g —
Glucose (dextrose) 2.00 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 —
Alanine 0.036 g —
Phenylalanine 0.036 g —
Serine 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 —
Campestanol 0.000 mg —
Plant stanols (total) 0.000 mg —
Campesterol 0.000 mg —
Plant sterols (total) 0.000 mg —
Sitostanol 0.000 mg —
Stigmasterol 0.000 mg —
β-Sitosterol 0.000 mg —
Beta-carotene 16.0 µg —
Lutein + Zeaxanthin 0.000 µg —
Lycopene 0.000 µg —
Omega-6 (Linoleic acid) 0.088 g —
Omega-3 (Alpha-linolenic acid) 0.058 g —
Omega-6 (GLA) 0.000 g —
Omega-3 (SDA) 0.000 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Phytochemicals

Flavonols
Quercetin
14.4 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99653
Flavonols
Myricetin
2.92 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99653
Flavonols
Kaempferol
2.36 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99653
Flavones
Luteolin
1.80 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09054
Flavones
Apigenin
0.010 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09054
Flavanones
Hesperetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09050
Flavanones
Naringenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09050
Flavanols (Flavan-3-ols)
Catechin (+)
98.5 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99653
Flavanols (Flavan-3-ols)
Epicatechin (-)
25.7 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99653
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09050
Anthocyanins
Malvidin (total glycosides)
63.5 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99653
Anthocyanins
Delphinidin (total glycosides)
23.4 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99653
Anthocyanins
Cyanidin (total glycosides)
9.60 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99653
Anthocyanins
Pelargonidin (total glycosides)
2.65 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 97085
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 09050
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 09050
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 09050
Why are some phytochemicals missing? Nutriofia tracks over 50 bioactive plant compounds — including allicin, betanin, glucosinolates, lignans, and polyphenols — but comprehensive measurement data simply doesn't exist yet for most foods. Unlike vitamins and minerals, phytochemical analysis is still an active area of food science research. When a compound doesn't appear here, it means no published measurement exists for this food, not that the food lacks it. We update our database as new data becomes available.
Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. 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. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.