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 and tasty and healthy
Blueberries and tasty and healthy

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.

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:

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

Fruit - Serving Size 100 gCalories
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 gNutrient 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 --

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:

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

Serving 100g (raw)BlueberryStrawberryRaspberryMulberryCranberryKiwi 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%




Blueberries are tasty and healthy
Blueberries are tasty and healthy
Blueberries are good for you
Blueberries are good for you