Blueberries in the fresh form are only available seasonally; however, the frozen ones are available year round.
Blueberries
About Blueberries:
Fresh blueberries are only seasonally available at reasonable prices, so we buy a flat of plastic boxes, and wash and freeze most of them for later use (see photo). Blueberries are great to eat fresh or frozen in fruit salads, on cereal, in muffins, oven cakes, and in many more tasty recipes. Frozen blueberries can be stored in sealed containers in the freezer for several months. See the nutritional chart below.
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Blueberries, raw
Refuse: 5% (Stems and green or spoiled berries)
Scientific Name: Vaccinium spp.
NDB No: 09050 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ——- 148g |
|---|---|---|---|---|---|
Blueberries Proximates |
|||||
| Water |
g
|
84.21
|
12
|
0.672
|
124.63
|
| Energy |
kcal
|
57
|
0
|
84
|
|
| Energy |
kj
|
240
|
0
|
355
|
|
| Protein |
g
|
0.74
|
12
|
0.019
|
1.10
|
| Total lipid (fat) |
g
|
0.33
|
12
|
0.018
|
0.49
|
| Ash |
g
|
0.24
|
12
|
0.005
|
0.36
|
| Carbohydrate, by difference |
g
|
14.49
|
0
|
21.45
|
|
| Fiber, total dietary |
g
|
2.4
|
4
|
0.124
|
3.6
|
| Sugars, total |
g
|
9.96
|
8
|
0.55
|
14.74
|
| Sucrose |
g
|
0.11
|
8
|
0
|
0.16
|
| Glucose (dextrose) |
g
|
4.88
|
8
|
0.275
|
7.22
|
| Fructose |
g
|
4.97
|
8
|
0.276
|
7.36
|
| Lactose |
g
|
0.00
|
8
|
0
|
0.00
|
| Maltose |
g
|
0.00
|
8
|
0
|
0.00
|
| Galactose |
g
|
0.00
|
8
|
0
|
0.00
|
| Starch |
g
|
0.03
|
4
|
0.027
|
0.04
|
Minerals |
|||||
| Calcium, Ca |
mg
|
6
|
12
|
0.785
|
9
|
| Iron, Fe |
mg
|
0.28
|
12
|
0.011
|
0.41
|
| Magnesium, Mg |
mg
|
6
|
12
|
0.197
|
9
|
| Phosphorus, P |
mg
|
12
|
12
|
0.508
|
18
|
| Potassium, K |
mg
|
77
|
6
|
5.45
|
114
|
| Sodium, Na |
mg
|
1
|
6
|
0.353
|
1
|
| Zinc, Zn |
mg
|
0.16
|
12
|
0.017
|
0.24
|
| Copper, Cu |
mg
|
0.057
|
12
|
0.014
|
0.084
|
| Manganese, Mn |
mg
|
0.336
|
8
|
0.497
|
|
| Selenium, Se |
mcg
|
0.1
|
2
|
0.1
|
|
Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
9.7
|
4
|
14.4
|
|
| Thiamin |
mg
|
0.037
|
12
|
0.006
|
0.055
|
| Riboflavin |
mg
|
0.041
|
12
|
0
|
0.061
|
| Niacin |
mg
|
0.418
|
12
|
0.089
|
0.619
|
| Pantothenic acid |
mg
|
0.124
|
12
|
0.008
|
0.184
|
| Vitamin B-6 |
mg
|
0.052
|
12
|
0
|
0.077
|
| Folate, total |
mcg
|
6
|
12
|
0.123
|
9
|
| Folic acid |
mcg
|
0
|
0
|
0
|
|
| Folate, food |
mcg
|
6
|
12
|
0.123
|
9
|
| Folate, DFE |
mcg_DFE
|
6
|
0
|
9
|
|
| Choline, total |
mg
|
6.0
|
0
|
8.9
|
|
| Betaine |
mg
|
0.2
|
1
|
0.3
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin A, IU |
IU
|
54
|
0
|
80
|
|
| Vitamin A, RAE |
mcg_RAE
|
3
|
0
|
4
|
|
| Retinol |
mcg
|
0
|
0
|
0
|
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.57
|
4
|
0.097
|
0.84
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0.00
|
|
| Tocopherol, beta |
mg
|
0.01
|
4
|
0
|
0.01
|
| Tocopherol, gamma |
mg
|
0.36
|
4
|
0.048
|
0.53
|
| Tocopherol, delta |
mg
|
0.03
|
4
|
0.009
|
0.04
|
| Vitamin K (phylloquinone) |
mcg
|
19.3
|
8
|
1.546
|
28.6
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.028
|
0
|
0.041
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.000
|
0
|
0.000
|
|
| 14:0 |
g
|
0.000
|
0
|
0.000
|
|
| 16:0 |
g
|
0.017
|
0
|
0.025
|
|
| 18:0 |
g
|
0.005
|
0
|
0.007
|
|
| Fatty acids, total monounsaturated |
g
|
0.047
|
0
|
0.070
|
|
| 16:1 undifferentiated |
g
|
0.002
|
0
|
0.003
|
|
| 18:1 undifferentiated |
g
|
0.047
|
0
|
0.070
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.146
|
0
|
0.216
|
|
| 18:2 undifferentiated |
g
|
0.088
|
0
|
0.130
|
|
| 18:3 undifferentiated |
g
|
0.058
|
0
|
0.086
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.003
|
0
|
0.004
|
|
| Threonine |
g
|
0.020
|
0
|
0.030
|
|
| Isoleucine |
g
|
0.023
|
0
|
0.034
|
|
| Leucine |
g
|
0.044
|
0
|
0.065
|
|
| Lysine |
g
|
0.013
|
0
|
0.019
|
|
| Methionine |
g
|
0.012
|
0
|
0.018
|
|
| Cystine |
g
|
0.008
|
0
|
0.012
|
|
| Phenylalanine |
g
|
0.026
|
0
|
0.038
|
|
| Tyrosine |
g
|
0.009
|
0
|
0.013
|
|
| Valine |
g
|
0.031
|
0
|
0.046
|
|
| Arginine |
g
|
0.037
|
0
|
0.055
|
|
| Histidine |
g
|
0.011
|
0
|
0.016
|
|
| Alanine |
g
|
0.031
|
0
|
0.046
|
|
| Aspartic acid |
g
|
0.057
|
0
|
0.084
|
|
| Glutamic acid |
g
|
0.091
|
0
|
0.135
|
|
| Glycine |
g
|
0.031
|
0
|
0.046
|
|
| Proline |
g
|
0.028
|
0
|
0.041
|
|
| Serine |
g
|
0.022
|
0
|
0.033
|
|
Other |
|||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.0
|
|
| Caffeine |
mg
|
0
|
0
|
0
|
|
| Theobromine |
mg
|
0
|
0
|
0
|
|
| Carotene, beta |
mcg
|
32
|
16
|
3.292
|
47
|
| Carotene, alpha |
mcg
|
0
|
12
|
0
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
12
|
0
|
0
|
| Lycopene |
mcg
|
0
|
6
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
80
|
6
|
5.65
|
118
|
USDA National Nutrient Database for Standard Reference, Release 19 (2006)
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