Blueberry Composition

USDA National Nutrient Database For Standard Reference, Release 19 (2006)

 

 

Blueberry (fresh)

Blueberry (frozen,unsweetened)

 

 

1 c (148 g)

1 c (155 g)

 

 

 

 

Energy

kcal

84

79

Protein

g

1.10

0.65

Fat

g

0.49

0.99

Carbohydrate

g

21.45

18.86

Fiber

g

3.6

4.2

Calcium

mg

9

12

Iron

mg

0.41

0.28

Magnesium

mg

9

8

Phosphorus

mg

18

17

Potassium

mg

114

84

Sodium

mg

1

2

Zinc

mg

0.24

0.11

Copper

mg

0.084

0.051

Manganese

mg

0.497

0.228

Selenium

mcg

0.1

0.2

Vitamin C

mg

14.4

3.9

Thiamin

mg

0.055

0.05

Riboflavin

mg

0.061

0.057

Niacin

mg

0.619

0.806

Panthothenic acid

mg

0.184

0.194

Vitamin B6

mg

0.077

0.091

Folate

mcg

9

11

Vitamin B12

mcg

0

0

Vitamin A

IU

80

71

Vitamin E

mg

0.84

0.74

Vitamin K mcg 28.6 25.4

g=grams  mg=milligrams  kcal=kilocalories  IU=International Units  ug=micrograms  ATE=alpha tocopherolequivalent

 

USDA Data

http://www.nal.usda.gov/fnic/foodcomp/search/  (By clicking on this link you will be leaving the USHBC website.)

Nutrient data for "blueberries" includes fresh, frozen sweetened or unsweetened), and canned

 

Composition by Percent:

Water

84.21%

Protein

0.74%

Ash

0.24%

Lipids

0.33%

Carbohydrates

14.49%

 

Sugars:

sucrose = 1%

glucose = 49%

fructose = 50%

 

 

 

Antioxidants

 

Based on data from the USDA Human Nutrition Research Center on Aging (Boston, MA), blueberries are among the fruits with the highest antioxidant activity.  Using a test called ORAC (Oxygen Radical Absorbance Capacity), researchers have shown that a serving of fresh blueberries provided more antioxidant activity than many other fresh fruits and vegetables. 

 

References:

1.  Wu X, Beecher GR, Holden JM, Haytowitz DB, Gebhardt SE, Prior RL. “Lipophilic and hydrophilic antioxidant capacities of common foods in the United States,” Journal of Agricultural and Food Chemistry, 2004,  52:4026-4037.

 

2.  Prior RL, Cao G, Martin A, Sofic E, McEwen, J, O’Brien C Lischner N, Ehlenfeldt M, Kalt W, Krewer G, Mainland CM.  “Antioxidant capacity as influenced by total phenolic and anthocyanin content, maturity, and variety of Vaccinium species,” Journal of Agricultural and Food Chemistry, 1998, 46:2686-2693.

 

 

Serving Sizes:

 

Serving based on 1 cup = 140 grams.

Container Size

Servings Per Container

½ pint

1

12 oz.

2.5

6 oz.

1

8 oz.

1.5

1 pint

2

1 quart

4

22 oz.

4.5

5 lb.

18

10 lb.

32

20 lb.

65

 

Learning Center:  

bullet

For a 5 A Day Guide to fruit serving sizes log onto

http://www.cdc.gov/nccdphp/dnpa/5aday/

(Note: you will leave the USHBC website)

Based on the 5 A Day guide following are servings for blueberries.
One serving of Blueberries = one-half cup
One serving of Blueberry juice = 3/4 cup (6 oz.) of 100% juice
One serving of dried Blueberries = 1/4 cup