Blueberry Nutrition
With just 80 calories per cup and virtually no fat, blueberries offer many noteworthy nutritional benefits. Here’s the skinny on blueberry nutrition:
Blueberries are packed with vitamin C.
In just one serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement. Vitamin C aids the formation of collagen and helps maintain healthy gums and capillaries. It also promotes iron absorption and a healthy immune system1,2.
Blueberries are dynamos of dietary fiber.
Research has shown that most of us don’t get enough fiber in our diets. Eating foods high in fiber will help keep you regular, your heart healthy and your cholesterol in check. A handful of blueberries can help you meet your daily fiber requirement1,2. What a tasty way to eliminate this worry from your day!
Blueberries are an excellent source of manganese.
Manganese plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into to energy – a perfect job for blueberries3.
Blueberries are leaders in antioxidant activity.
According to the U.S. Department of Agriculture (USDA), blueberries are near the top when it comes to antioxidant activity per serving (ORAC values). Their capacity is impressive – click here to see how the antioxidant activity in blueberries compares to other foods4. Antioxidants work to neutralize free radicals — unstable molecules linked to the development of cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s. Substances in blueberries called polyphenols, specifically the anthocyanins that give the fruit its blue hue, are the major contributors to antioxidant antioxidant activity5.
Get the lowdown on blueberry nutrition here, and download more information about the health benefits of blueberries from our dynamic resources.
Footnotes:
- National Nutrient Database for Standard Reference. Release 23 U.S. Department of Agriculture-ARS 2006.
- Medline Plus Medical Dictionary Online. U.S. National Library of Medicine. NIH.
- Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium and Zinc. (2001) National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. Chapter 10 Manganese.
- Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods — 2007.
- Prior, R.L. et al J Agric Food Chem. 1998.
| Nutrient | Units | Per 100 grams | Per 1cup (148g) |
|---|---|---|---|
| Water | g | 84.21 | 124.63 |
| Energy | kcal | 57 | 84 |
| Protein | g | 0.74 | 1.10 |
| Total lipid (fat) | g | 0.33 | 0.49 |
| Cholesterol | mg | 0 | 0 |
| Carbohydrate | g | 14.49 | 21.45 |
| Fiber, dietary | g | 2.4 | 3.6 |
| Sugars, total | g | 9.96 | 14.74 |
| Sucrose | g | 0.11 | 0.16 |
| Glucose | g | 4.88 | 7.22 |
| Fructose | g | 4.97 | 7.36 |
| Starch | g | 0.03 | 0.04 |
| Minerals | |||
| Calcium | mg | 6 | 9 |
| Iron | mg | 0.28 | 0.41 |
| Magnesium | mg | 6 | 9 |
| Phosphorus | mg | 12 | 18 |
| Potassium | mg | 77 | 114 |
| Sodium | mg | 1 | 1 |
| Zinc | mg | 0.16 | 0.24 |
| Copper | mg | 0.057 | 0.084 |
| Manganese | mg | 0.336 | 0.497 |
| Selenium | mcg | 0.1 | 0.1 |
| Vitamins | |||
| Vitamin C | mg | 9.7 | 14.4 |
| Thiamin | mg | 0.037 | 0.055 |
| Riboflavin | mg | 0.041 | 0.061 |
| Niacin | mg | 0.418 | 0.619 |
| Pantothenic acid | mg | 0.124 | 0.184 |
| Vitamin B-6 | mg | 0.052 | 0.077 |
| Folate | mcg | 6 | 9 |
| Vitamin A, IU | IU | 54 | 80 |
| Vitamin E | mg | 0.57 | 0.84 |
| Vitamin K | mcg | 19.3 | 28.6 |
| Carotene, beta | mcg | 32 | 47 |
| Carotene, alpha | mcg | 0 | 0 |
| Lycopene | mcg | 0 | 0 |
| Lutein + zeaxanthin | mcg | 80 | 118 |
USDA National Nutrient Database for Standard Reference, Release 23 (2010)