Blueberry
Nutrition Information
| Nutrient / Component | Per 100 g | Per 1 Cup (148 g) |
|---|---|---|
| Energy (Calories) | 57 kcal | 84.4 kcal |
| Water | 84.2 g | 124.6 g |
| Protein | 0.74 g | 1.10 g |
| Total Fat | 0.33 g | 0.49 g |
| Total Carbohydrates | 14.49 g | 21.45 g |
| Dietary Fiber | 2.4 g | 3.55 g |
| Total Sugars | 9.96 g | 14.74 g |
| — Fructose | 4.97 g | 7.36 g |
| — Glucose | 4.88 g | 7.22 g |
| — Sucrose | 0.11 g | 0.16 g |
| Potassium | 77 mg | 114.0 mg |
| Phosphorus | 12 mg | 17.8 mg |
| Calcium | 6 mg | 8.88 mg |
| Magnesium | 6 mg | 8.88 mg |
| Sodium | 1 mg | 1.48 mg |
| Iron | 0.28 mg | 0.41 mg |
| Manganese | 0.34 mg | 0.50 mg |
| Copper | 0.057 mg | 0.084 mg |
| Vitamin C | 9.7 mg | 14.36 mg |
| Vitamin K | 19.3 µg | 28.56 µg |
| Vitamin E (Alpha-Tocopherol) | 0.57 mg | 0.84 mg |
| Folate (B9) | 6.0 µg | 8.88 µg |
| Vitamin A (RAE) | 3 µg | 4.44 µg |
| Lutein + Zeaxanthin | 80 µg | 118.4 µg |
Description
Blueberries (Vaccinium corymbosum) are perennial flowering plants yielding indigo-colored berries widely recognized as premier functional superfoods. Celebrated for their sweet, gently tart flavor profile and deep pigmentation, blueberries serve as a versatile staple in oatmeal, smoothies, yogurt bowls, and low-calorie snacking plans. When analyzing blueberry nutritional value per 100g, raw fresh blueberries supply approximately 57 calories, 14.5 grams of total carbohydrates, and over 84% water content, providing substantial hydration and volume for a modest caloric cost. A standard dietary serving—regularly logged as 1 cup of fresh blueberries (approx. 148 grams)—yields about 84 calories and 21.5 grams of total carbohydrates.
Carbohydrate Matrix, Dietary Fiber & Glycemic Control
The carbohydrate composition of blueberries consists of naturally occurring simple sugars accompanied by functional plant fibers. A 1-cup serving contains approximately 14.7 grams of total sugars—balanced primarily between fructose and glucose—countered by 3.6 grams of dietary fiber. Approximately one-third of this fiber is soluble pectin, which binds water to form a gel matrix in the small intestine, slowing enzymatic breakdown of carbohydrates and steadying insulin release. Consequently, blueberries maintain a low glycemic index (GI ~53) and a modest glycemic load (~9 per cup), preventing rapid postprandial glucose surges and making them suitable for diabetic-friendly and weight-management diets.
Exceptional Micronutrients: Vitamin K, Manganese & Vitamin C
Blueberries supply essential fat-soluble and water-soluble micronutrients necessary for structural and metabolic wellness:
Vitamin K (Phylloquinone): Delivering 19.3 µg per 100g and nearly 28.6 µg per cup, a single serving fulfills roughly 24% of the daily value (DV). Vitamin K is an indispensable cofactor for carboxylating osteocalcin to bind calcium in bone tissue and maintaining normal blood coagulation cascades.
Manganese: One cup supplies 0.50 mg of manganese (about 22% of the daily value), an essential trace element that activates superoxide dismutase (Mn-SOD) to neutralize reactive oxygen species inside mitochondria and assist amino acid and lipid metabolism.
Vitamin C (Ascorbic Acid): Supplying roughly 14.4 mg per cup, fresh blueberries bolster white blood cell function, promote enzymatic collagen synthesis, and neutralize lipid peroxides.
Anthocyanin Potency, Neuroprotection & Vascular Health
Blueberries are among the richest whole-food sources of anthocyanins, particularly malvidin, delphinidin, cyanidin, and peonidin, which concentrate within the blue-purple skin. These bioactive polyphenols cross the blood-brain barrier to localize in brain regions responsible for memory and learning, counteracting neuroinflammation and supporting cognitive preservation. In the vascular system, blueberry anthocyanins stimulate endothelial nitric oxide bioavailability, reduce arterial stiffness, and attenuate the oxidation of circulating LDL cholesterol particles.
