Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Blueberries |
|---|---|
Macronutrients | |
| Calorieskcal | 573% DV |
| Proteing | 0.741% DV |
| Total fatg | 0.330% DV |
| Carbohydrateg | 14.55% DV |
| Fibreg | 2.49% DV |
| Total sugarsg | 9.96 |
| Waterg | 84.2 |
Fats | |
| Saturated fatg | 0.0280% DV |
| Monounsaturated fatg | 0.047 |
| Polyunsaturated fatg | 0.146 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.088 |
Vitamins | |
| Vitamin Aµg | 30% DV |
| Vitamin Cmg | 9.711% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.574% DV |
| Vitamin Kµg | 19.316% DV |
| Thiamin (B1)mg | 0.0373% DV |
| Riboflavin (B2)mg | 0.0413% DV |
| Niacin (B3)mg | 0.4183% DV |
| Pantothenic acid (B5)mg | 0.1242% DV |
| Vitamin B6mg | 0.0523% DV |
| Folateµg | 62% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 61% DV |
Minerals | |
| Calciummg | 60% DV |
| Ironmg | 0.282% DV |
| Magnesiummg | 61% DV |
| Phosphorusmg | 121% DV |
| Potassiummg | 772% DV |
| Sodiummg | 10% DV |
| Zincmg | 0.161% DV |
| Coppermg | 0.0576% DV |
| Manganesemg | 0.33615% DV |
| Seleniumµg | 0.10% DV |
Other | |
| Beta-caroteneµg | 32 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 80 |
| Caffeinemg | 0 |
| Ashg | 0.24 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Blueberries |
|---|---|
| AnthocyaninsFlavonoid pigment | Primary |
| PectinSoluble fibre | Present |
| PolyphenolsPolyphenol (class) | Notable |
| QuercetinFlavonol | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Blueberries |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Brain & Cognitive Health | Yes |
| Circulation | Yes |
| Heart Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.