Know what’s on your plate
Blueberries
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 51 kcal —
- Protein 0.5 g 1%
- Carbohydrate 10 g 4%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.7 g 10%
- Sugars 10 g —
- Sodium 0.89 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 5.4 µg 1%
- Vitamin C 6.8 mg 8%
- Vitamin D 0 µg 0%
- Vitamin E 0.78 mg 5%
- Vitamin K 0.53 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.1 mg 1%
- Pantothenic acid (B5) 0.1 mg 2%
- Vitamin B6 0.04 mg 2%
- Biotin (B7) 1.4 µg 5%
- Folate (B9) 5.2 µg 1%
- Vitamin B12 0 µg 0%
- Choline 6 mg 1%
Minerals
- Calcium 5.6 mg 0%
- Iron 0.19 mg 1%
- Magnesium 4.7 mg 1%
- Phosphorus 10.4 mg 1%
- Potassium 85.9 mg 2%
- Zinc 0.1 mg 1%
- Copper 0.03 mg 4%
- Manganese 0.31 mg 13%
- Selenium 0 µg 0%
- Iodine 1 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 51 | 0.5 g | 11 g | 0.2 g |
| 1 × cup | 148 g | 76 | 0.7 g | 16 g | 0.4 g |
| 1 × berries | 68 g | 35 | 0.3 g | 7.1 g | 0.2 g |
| 2 × cup | 296 g | 152 | 1.5 g | 31 g | 0.7 g |
| ½ × cup | 74 g | 38 | 0.4 g | 7.7 g | 0.2 g |
| 3 × cup | 444 g | 228 | 2.2 g | 47 g | 1.1 g |
| 4 × cup | 592 g | 304 | 2.9 g | 62 g | 1.4 g |
Similar foods
- Frozen blueberriessweetened85 kcal / 100 g
- Dried blueberriessweetened317 kcal / 100 g
- Wild blueberriesraw, alaska native61 kcal / 100 g
- Wild frozen blueberries57 kcal / 100 g
- Blueberryraw57 kcal / 100 g
- Wild blueberryraw61 kcal / 100 g
- Bilberries30 kcal / 100 g
- Cranberriesraw46 kcal / 100 g
- Arandano32 kcal / 100 g
- Lingonberryraw41 kcal / 100 g
Questions about Blueberries
How should you store fresh blueberries?
Keep them dry and unwashed in a breathable container in the fridge, and remove any crushed or mouldy berries. Wash them just before eating; trapped moisture makes them spoil faster.
Can you freeze blueberries without them sticking together?
Yes. Spread dry berries in a single layer on a tray and freeze until firm, then transfer them to a sealed bag or container. Use them straight from frozen in porridge, smoothies or baking.
Do you need to wash blueberries before eating them?
Rinse them under cool running water just before eating and drain well. Don’t soak them or wash them before storing, as damp berries spoil more quickly.
How do you stop blueberries sinking in a cake?
Pat fresh berries dry and toss them with a little of the recipe’s flour before folding them gently into the batter. Add frozen berries straight from the freezer, or they can tint the batter and release extra liquid as they thaw.
How can you tell if blueberries are ripe when buying them?
Choose firm, plump berries with an even blue colour and a pale, powdery bloom on the skin. Green or reddish berries are usually underripe; blueberries don’t continue ripening after picking.
What goes well with blueberries?
They pair well with yoghurt, porridge, lemon, oats and soft cheeses such as ricotta. Use them in pancakes, muffins, crumble or a fruit compote; a squeeze of lemon brightens their flavour.
Are bilberries the same as blueberries?
They’re close relatives, but not quite the same: bilberries are usually smaller, with dark red-purple flesh that can stain, while cultivated blueberries tend to have pale flesh. Bilberries are often more tart.
Source: Frida (Denmark) 1848 · per 100 g · carbohydrate per EU label, fibre excluded
