Blueberries are one of the most health-beneficial fruits available, providing the highest level of antioxidents out of 60 fruits examined. Only grown in North America, the blueberry was not cultivated until the 20th century. Ongoing studies continue to prove the health benefits of blueberries and the amount of nutrients that the tiny fruit contains.
Learn more about the nutritional benefits of blueberries from whfoods.org!
The Mysterious Blueberry
Find a Blueberry Farm Near You!
USDA National Nutrient Database For Standard Reference, Release 19 (2006)
| | Blueberry (fresh) | Blueberry (frozen, unsweetened) |
| | 1 c (148 g) | 1 c (155 g) |
| | | |
Energy | kcal | 84 | 79 |
Protein | g | 1.10 | 0.65 |
Fat | g | 0.49 | 0.99 |
Carbohydrate | g | 21.45 | 18.86 |
Fiber | g | 3.6 | 4.2 |
Calcium | mg | 9 | 12 |
Iron | mg | 0.41 | 0.28 |
Magnesium | mg | 9 | 8 |
Phosphorus | mg | 18 | 17 |
Potassium | mg | 114 | 84 |
Sodium | mg | 1 | 2 |
Zinc | mg | 0.24 | 0.11 |
Copper | mg | 0.084 | 0.051 |
Manganese | mg | 0.497 | 0.228 |
Selenium | mcg | 0.1 | 0.2 |
Vitamin C | mg | 14.4 | 3.9 |
Thiamin | mg | 0.055 | 0.05 |
Riboflavin | mg | 0.061 | 0.057 |
Niacin | mg | 0.619 | 0.806 |
Panthothenic acid | mg | 0.184 | 0.194 |
Vitamin B6 | mg | 0.077 | 0.091 |
Folate | mcg | 9 | 11 |
Vitamin B12 | mcg | 0 | 0 |
Vitamin A | IU | 80 | 71 |
Vitamin E | mg | 0.84 | 0.74 |
| Vitamin K | mcg | 28.6 | 25.4 |
g=grams mg=milligrams kcal=kilocalories IU=International Units
ug=micrograms ATE=alpha tocopherol equivalent
USDA Data
Nutrient data for "blueberries" includes fresh, frozen sweetened or unsweetened), and canned
Other Substances Found in Blueberries
Blueberries contain a variety of compounds. These include: phenolics, anthocyanins, carotenoids, ellagic acid. The significance of their presence and modes of action continue to be explored.
Composition by Percent
Water | 84.21% |
Protein | 0.74% |
Ash | 0.24% |
Lipids | 0.33% |
Carbohydrates | 14.49% |
Sugars 14.74 g./1 cup (148 g.) of blueberries | sucrose = 1%
glucose = 49%
fructose = 50% |
Serving Sizes
Serving based on 1 cup (fresh) = 148 grams.
Container Size | Servings Per Container |
½ pint | 1 |
12 oz. | 2.5 |
6 oz. | 1 |
8 oz. | 1.5 |
1 pint | 2 |
1 quart | 4 |
22 oz. | 4.5 |
5 lb. | 18 |
10 lb. | 32 |
20 lb. | 65 |
Bring a part of America home to your kitchen.
Purchase the Blueberry Cookbook
Story Behind the Blueberry Cookbook
Letter From Chelsey, compiler of the Blueberry Cookbook
Sample Blueberry Recipes
Blueberries For Life
