Blueberries
A low-sugar fruit notable for its anthocyanin content and easy everyday use.
Nutrition per 100 g
Standardised to 100 g of blueberries for fair comparison. Typical serving: 100 g — 57 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 57 kcal | 57 kcal | 100 kcal |
| Protein | 0.7 g | 0.7 g | 1.2 g |
| Carbohydrate | 14 g | 14 g | 24.6 g |
| Fat | 0.3 g | 0.3 g | 0.5 g |
| Fibre | 2.4 g | 2.4 g | 4.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of blueberries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 3 µg | <1% |
| Vitamin C | 9.7 mg | 9.7 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.57 mg | 0.57 mg | 4% |
| Vitamin K | 19.3 µg | 19.3 µg | 16% |
| Thiamin | 0.037 mg | 0.037 mg | 3% |
| Riboflavin | 0.041 mg | 0.041 mg | 3% |
| Niacin | 0.42 mg | 0.42 mg | 3% |
| Vitamin B6 | 0.052 mg | 0.052 mg | 3% |
| Folate | 6 µg | 6 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.12 mg | 0.12 mg | 2% |
| Choline | 6 mg | 6 mg | 1% |
| Minerals | |||
| Calcium | 6 mg | 6 mg | <1% |
| Iron | 0.28 mg | 0.28 mg | 2% |
| Magnesium | 6 mg | 6 mg | 1% |
| Phosphorus | 12 mg | 12 mg | <1% |
| Potassium | 77 mg | 77 mg | 2% |
| Sodium | 1 mg | 1 mg | <1% |
| Zinc | 0.16 mg | 0.16 mg | 1% |
| Selenium | 0.1 µg | 0.1 µg | <1% |
| Copper | 0.057 mg | 0.057 mg | 6% |
| Manganese | 0.34 mg | 0.34 mg | 15% |
Source: USDA FoodData Central — Blueberries, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat blueberries?
- Sweet without being energy dense.
- Frozen berries keep their nutrients and cost far less.
- Easy to add to meals you already eat.
How to include it
- Stir frozen berries through overnight oats.
- Fold into Greek yogurt with nuts.
- Warm briefly with a splash of water to make a quick compote.
Things to consider
- No single fruit is a health shortcut — variety matters more.
- Dried versions are much more concentrated in sugar per portion.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
- 13.4 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
Almonds
An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
- kcal
- 580
- protein
- 21.3 g
- fibre
- 12.3 g
per 100 g · Typical serving: 30 g
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.