Blueberries

Blueberries

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.

Previous Fruit: http://veganvenue.org/bananas-saba-cooking/
Next Fruit: http://veganvenue.org/blueberries-wild/

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
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)

About Kimberly Hosler

An ethical vegan since June 2007, Kimberly is a NYS licensed Massage Therapist & a Director at All-Creatures. She serves as the current VP of the Albany Vegan Network and is the Founder & President of the Albany Vegan Lady Gang. She also enjoys volunteering at local Farm Sanctuaries. She lives in Upstate NY with her two kitties and senior blind yorkie and she also has two grown human children.

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