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Blueberries

Blueberries

EverydayFresh

Blueberries are small, round berries native to North America, recognized by their deep blue-purple hue and characteristic flared crown at the stem end. These antioxidant-rich fruits derive their vivid color from anthocyanins, potent plant compounds linked to cellular health benefits. Fresh blueberries offer a sweet-tart flavor profile, low calorie count, and notable amounts of vitamin C and dietary fiber, making them equally suitable for raw snacking, baking, or adding nutritional value to smoothies and cereals. Wild varieties typically have a more intense flavor and smaller size than cultivated blueberries.

Macro Impact

A 1 cup serving contains 83 calories, 1g protein, 20g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 83 calories?
Walking3.5 mph, moderate pace
19 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 cup (148 g)
Amount per serving
Calories83
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium1mg
0%
Total Carbohydrate20g
7%
Dietary Fiber4g
15%
Total Sugars15g
Includes Added Sugars0g
0%
Protein0.9g
Vitamin D0mcg
0%
Calcium12mg
1%
Iron0.4mg
2%
Potassium121mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
20 / 275 g
7%
Fiber
4 / 28 g
15%
Sugars
15 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
1%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
9 / 400 mcg
2%
Vitamin A
6 / 800 mcg
1%
Vitamin C
11 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
6%
Vitamin K
29 / 105 mcg
27%
Minerals
Calcium
12 / 1k mg
1%
Copper
0 / 1 mg
7%
Iron
0 / 13 mg
3%
Magnesium
9 / 370 mg
2%
Manganese
0 / 2 mg
22%
Phosphorous
17 / 700 mg
2%
Potassium
121 / 3k mg
4%
Selenium
0 / 55 mcg
0%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
2%
Chromium
2 / 30 mcg
7%
Molybdenum
5 / 45 mcg
11%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
125 g
Caffeine
0 mg
Choline
9 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Blueberries, raw. USDA Foundational Foods. FDC ID 2346411.
  2. 2.Blueberries, raw. USDA Standard Reference, Legacy. Food ID 171711.
  3. 3.Blueberry, raw. Canadian Nutrient File. Food ID 1705.
  4. 4.Blueberries, raw. Frida. Public Food Key 1848.
  5. 5.Blueberry, raw. Australian Nutrient Database. Public Food Key F001290.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

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