Know what’s on your plate
Blueberry
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 57 kcal —
- Protein 0.7 g 1%
- Carbohydrate 12 g 4%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 2.6 g 9%
- Sugars 10 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 9.7 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 0.57 mg 4%
- Vitamin K 19.3 µg 16%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.42 mg 3%
- Pantothenic acid (B5) 0.12 mg 2%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
- Choline 6 mg 1%
Minerals
- Calcium 6 mg 0%
- Iron 0.28 mg 2%
- Magnesium 6 mg 1%
- Phosphorus 12 mg 1%
- Potassium 77 mg 2%
- Zinc 0.16 mg 1%
- Copper 0.06 mg 6%
- Manganese 0.34 mg 15%
- Selenium 0.1 µg 0%
- Iodine 0.5 µg 0%
Similar foods
- Wild blueberryraw61 kcal / 100 g
- Dried blueberry317 kcal / 100 g
- Wild frozen blueberry57 kcal / 100 g
- Bog blueberryraw63 kcal / 100 g
- Blueberry bilberry65 kcal / 100 g
- Blueberriesraw51 kcal / 100 g
- Blackberryraw41 kcal / 100 g
- Cranberriesraw46 kcal / 100 g
- Arandano32 kcal / 100 g
- Huckleberriesraw37 kcal / 100 g
Questions about Blueberry
Do blueberries need washing before you eat them?
Rinse them briefly under cool running water just before eating, then drain and pat dry. Washing them before storage leaves moisture that encourages mould.
How can you tell whether blueberries are ripe and fresh?
Choose firm, plump berries with an even deep-blue colour and a powdery, silvery bloom; avoid damp, shrivelled or mouldy ones. Green or reddish berries were picked unripe and will not sweeten much after picking.
How should you store blueberries?
Keep unwashed blueberries in a breathable container in the fridge and remove any soft or mouldy berries. They are best eaten within a few days; wash them only just before serving.
Can you freeze blueberries, and do you need to defrost them first?
Spread dry, unwashed berries in a single layer on a tray and freeze until solid, then transfer them to a sealed freezer bag. Use them straight from frozen in porridge, smoothies and baking, or thaw them in the fridge for eating.
What can you make with blueberries?
They work well in pancakes, muffins, crumbles and pies, and are especially good with yoghurt or porridge. For a quick sauce, simmer them with a little water for about 5 minutes until they burst.
Can you use blueberries instead of blackberries in a recipe?
Yes, use the same weight, but expect a milder flavour and less juice. Blackberries have more fibre—5.3 g per 100 g compared with 2.6 g in blueberries—so a filling may turn out slightly less thick.
Are blueberries a good source of vitamin K?
They are a source of vitamin K: a 100 g portion provides 19.3 µg. They also provide 2.6 g of fibre per 100 g.
Are blueberries berries botanically?
Yes. Unlike strawberries and raspberries, which develop from several parts of a flower, a blueberry is a true botanical berry, formed from a single flower's ovary.
Source: Canadian Nutrient File 1705 · per 100 g · carbohydrate per EU label, fibre excluded
