Health Benefits of Blueberries and Blueberry Nutrition Facts Chart

Blueberries, one of very few fruits native to North America, have outstanding health benefits as showcased by the nutrition facts for this delightful and popular berry.

Blueberries are second to strawberries in terms of popularity have been enjoyed by Native Americans for centuries. Blueberries are now grown and enjoyed world-wide.

Blueberries are regarded by many as a superfood because of their high antioxidant values compared to other fruits and vegetables.

This article summarizes the nutrition facts in a chart and also includes a comparison of the nutrient in blueberries with other berries and fruit: Strawberries, Raspberries, Mulberries, Cranberries and Kiwi Fruit.

Blueberries have outstanding health benefits rich in fiver Vitamins and essential minerals, but with relatively low calories.
Blueberries have outstanding health benefits rich in fiver Vitamins and essential minerals, but with relatively low calories. | Source

Comparison of Calories in Common Fruits (100 g) Highlighting the berries

Fruit - Serving Size 100 g
Calories
BERRIES
 
Goose Berries
19
Camu Camu Berry
20
Tayberries
25
Strawberries
32
Blackberries
43
Mulberries
43
Gooseberries
44
Cranberries
46
Boysenberry
50
Raspberry
52
Logan Berries
55
Blueberries
57
Elderberries
73
BERRIES AND OTHER FRUITS
 
Goose Berries
19
Camu Camu Berry
20
Tayberries
25
Black currants
28
Grapefruit
30
Watermelon
30
Star fruit (Carambola)
31
Strawberries
32
Cantaloupe
34
Honeydew
36
Plumello
38
Papaya
39
Peaches
39
Blackberries
43
Mulberries
43
Gooseberries
44
Cranberries
46
Plum
46
Clementine Orange
47
Loquats
47
Tangelo Orange
47
Apricot
48
Fejioa
49
Navel Orange
49
Boysenberry
50
Mandarin Orange
50
Pineapple
50
Apple
52
Raspberry
52
Tangerine Orange
53
Logan Berries
55
Currents
56
****Blueberries****
57
Quince
57
Pears
58
Dragon fruit
60
Gold kiwi
60
Ice cream bean
60
Longan
60
Cherries
63
Mangosteen
63
Mangos
65
Lychee
66
Soursop
66
Grapes
67
Star apple
67
Guavas
68
Rambutan
68
Strawberry guava
69
Persimmons
70
Kumquat
71
Cupuacu
72
Crab Apple
73
Elderberries
73
Figs
74
Cherimoya
75
Pomegranate
77
Jujube
79
Atemoya
80
Chempedak
81
Sapodillas
83
Bananas, Cavendish
89
Jackfruit
94
Sugar-Apple (Sweetsop)
94
Passion fruit
97
Cempedak
98
Abiu
100
Custard Apple
101
Breadfruit
103
Plantain
122
Pawpaw
124
Sapote
135
Durian
147
Akee
152
Ambarella (Ambra)
157
Avocado
160
Monstera Deliciouso
229
Tamarind
239
Dates
277

Blueberry Nutrition Facts Chart

Serving 100 g
Nutrient Value
% Recommended Daily Allowance
Energy
57 Cal
3%
Carbohydrates
14.49 g
11%
Protein
0.74 g
1%
Total Fat
0.33 g
1%
Cholesterol
0 mg
0%
Dietary Fiber
2.4 g
6%
Vitamins
 
 
Folates
6 mcg
1%
Niacin
0.42 mg
3%
Pantothenic acid
0.12 mg
3%
Pyridoxine
0.05 mg
4%
Riboflavin
0.04 mg
3%
Vitamin A
54 IU
2%
Vitamin C
9.7 mg
2%
Vitamin E
0.57 mg
4%
Vitamin K
19.3 mcg
13%
Electrolytes
 
 
Sodium
1 mg
0%
Potassium
77 mg
2%
Minerals
 
 
Calcium
6 mg
1%
Iron
0.28 mg
4%
Magnesium
6 mcg
1%
Manganese
0.34 mg
14%
Zinc
0.16 mg
1%
Phyto-nutrients
 
 
Carotene-beta
32 mcg
--
Lutein-zeaxanthin
80 mcg
--

Health Benefits of Blueberries

They are rich in fiber and relatively low in calories, comparable with that in apples and oranges, but less than pears, cherries, bananas, mangoes and Grapes.

Blueberries have a moderate GI value of about 48 and can be regarded as a diet for eaten in small quantities helping to suppress the appetite.

They are widely used in snack and baked goods and provide an excellent fresh fruit option.

Blueberries have outstanding health benefit through a combination of many factors - including dietary fiber, vitamins, minerals and pigment-related anti-oxidants that boost health and wellness.

  • Blueberries have about 57 calories in 100 g calories, which is low compared with other fruits (see summary table). However blueberries have more calories than most other berries (see summary).
  • Blueberries have amongst the highest anti-oxidant levels of any fruits. The ORAC value, which is used to measure this is 5562 micromole Trolex equivalents for 100 g fresh blueberries. Blueberries antioxidant values are mostly derived from poly-phenolic anthocyanidin compounds such as tannins, myricetin, chlorogenic acid, quercetin and kaempferol. Research studies have reported that chlorogenic acid in these berries help reduce blood sugar levels.
  • Blueberries have other flavonoid anti-oxidants such as carotene-beta, lutien and zeaxanthin.
  • Fresh berries contain moderate levels of vitamin C and vitamin E, but the berries have higher level of Vitamin K and Vitamin A than similar berries (see table).
  • Blueberries also contain moderate amounts of B-complex group of vitamins such as pyridoxine, folates, niacin and pantothenic acid. Blueberries are rich sources of vitamin B-6, riboflavin, niacin, pantothenic acid and folic acid. These vitamins are vital for maintaining the body's metabolic functions.
  • Blueberries are good sources of many essential minerals including potassium, copper, manganese, iron and zinc.

Comparison of Blueberry Nutrients with Other Berries

The table below compares the nutrition of blueberries with Strawberry, Raspberry, Mulberry, Cranberry and a popular alternative Kiwi Fruit.

The highlights of the comparison are:

  • Blueberries have very low fat, no cholesterol, very low sodium and moderate levels of protein
  • Vitamins A and K are relatively higher than in other berries.
  • Vitamin B group compounds Thiamin, Riboflavin and Niacin are all higher than other berries.

Choosing Fresh Blueberries and Storing Them

Fresh blueberries appear in the markets in late summer.

However they can be widely available at other times due to imports.

When buying blueberries look for fresh, brightly colored berries that are plumb, firm, smooth-skinned.

Buy deep purple-blue to blue-black berries that look alive and vital. .

A silver-grey coating is normal, but beware or any sign of mold or fungus.

Avoid and blueberries that are soft or shrivelled, show signs of bruising any signs of mold or old stock.

Always check the bottom of the container as the supplier may hide the older blueberries at the bottom.

Fresh blueberries can be stored in the refrigerator in plastic bags or plastic containers for up to one week.

Preparation and Serving Tips

Blueberries are sweet, juicy with a slight acidity. The deep blue pigment can stain the teeth and tongue but it quickly fades.

Wash them and remove any stems and leaves if you buy blueberries directly from the local farmer.

The small leaves attached to the berries are edible and need not be removed.

Blueberries are delightful when eaten as a snack after simply washing in cold running water.

When you remove them from the refrigerator it is best to transfer them to a bowl of warm water to bring them to room temperature before eating.

You can simply pat the blueberries dry using a sheet of absorbent paper.

Blueberry Serving Tips and Culinary Uses

Blueberries can be added to stews, soup and us widely used to sweeten venison and may other meat dishes.

Blueberries are a favorite for used in many baked food recipes such as biscuits, cookies, muffins, slices, muesli and energy bars, fruit pies, and cheesecakes.

Blueberries are widely used to enhance the flavor of fruit salads, fresh fruit tarts, ice-creams and many desserts

Blueberries are also widely used to make juice, jellies, and jams.

Recipe ideas for blueberries include:

  • Blueberry Pie with Flax and Almonds
  • Lemon Verbena-Blueberry Muffins
  • Blueberry and Cranberry Relish
  • Healthier Blueberry Muffins
  • Chicken Pecan and Blueberry Salad
  • Pickled Blueberries
  • Blueberry Orange Bran Muffin
  • Mojito Fruit Salad
  • Blueberry Gingerbread
  • Blueberry Cobbler
  • Summer Berry Parfait with Yogurt and Granola
  • Blueberry Flax Pancakes
  • Blueberry Zucchini Bread


Comparison Chart - Nutrients in Berries vs Kiwi Fruit (100 g raw)

Serving 100g (raw)
Blueberry
Strawberry
Raspberry
Mulberry
Cranberry
Kiwi Fruit
Calories
57
32
52
43
46
61
Total Fat g
0.33
0.3
0.65
0.39
0.13
0.52
Saturated fat g
0.03
0.01
0.02
0.03
0.01
0.03
Cholesterol mg
0
0
0
0
0
0
Sodium mg
1
1
1
10
2
3
Total Carbs g
14.5
7.7
11.9
9.8
12.2
14.7
Fiber g
2.4
2
6.5
1.7
4.6
3
Sugar g
10
4.9
4.4
8.1
4
9
Protein g
0.7
0.7
1.2
1.4
0.4
1.1
Vitamins
 
 
 
 
 
 
Vitamin A (IU)
54
12
33
25
60
87
Retinol equiv mcg
3
1
2
1
3
4
Retinol
0
 
0
0
0
0
Alpha-carotene mcg
0
0
16
12
0
0
Beta-carotene mcg
32
7
12
9
36
52
Beta-cryptoxanthin mcg
0
0
0
0
0
0
Vitamin C mg
9.7
58.8
26.2
36.4
13.3
92.7
Vitamin E mg
0.57
0.29
0.87
0.87
 
1.46
Vitamin K mcg
19.3
2.2
7.8
7.8
5.1
40.3
Vitamin B12 mcg
0
0
0
0
0
0
Thiamin mg
0.04
0.02
0.03
0.03
0.01
0.03
Riboflavin mg
0.04
0.02
0.04
0.1
0.02
0.03
Niacin mg
0.42
0.39
0.6
0.62
0.1
0.34
Pantothenic acid mg
0.12
0.12
0.33
0
0.3
0.18
Vitamin B6 mg
0.05
0.05
0.06
0.05
0.06
0.06
Folate mcg
6
24
21
6
1
25
Choline mg
6
5.7
12.3
12.3
5.5
7.8
Lycopene mcg
0
0
0
0
0
0
Lutein + zeazanthin mcg
80
26
136
136
91
122
Minerals
 
 
 
 
 
 
Calcium mg
6
16
25
39
8
34
Iron mg
0.28
0.41
0.69
1.85
0.25
0.31
Magnesium mg
6
13
22
18
6
17
Phosphorus 12mg
12
24
29
38
13
34
Sodium mg
1
1
1
10
2
3
Potassium mg
77
153
151
194
85
312
Zinc mg
0.16
0.14
0.42
0.12
0.1
0.14
Copper mg
0.06
0.05
0.09
0.06
0.06
0.13
Manganese mg
0.34
0.39
0.67
0
0.36
0.1
Selenium mcg
0.1
0.4
0.2
0.6
0.1
0.2
Protein to Carb Ratio (g/g)
5%
9%
10%
14%
3%
7%

© 2012 Dr. John Anderson

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Comments 2 comments

pollobowl profile image

pollobowl 4 years ago from North Carolina

Yum! I love blueberries, and always make sure to freeze plenty in the summer, although I always end up running out before they are in season again.


carol7777 profile image

carol7777 4 years ago from Arizona

my favorite fruit. I just grab the blueberries by the handful and eat them all day long. In the winter I get frozen..though not so good. I love that they are so healthful and yet so delish. Thanks for this comprehensive hub on the little blueberry...

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